The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
30 Mountain Climbers
20 Tuck-ups
10 Lunge + Twist
Into…
1 ROUND
30 Mountain Climbers
10 Kang Squats
10 Tempo Air Squats (2211)
Into…
1 ROUND
30 Mountain Climbers
10 Good Mornings
5 Narrow Stance Air Squats
5/5 Staggered Air Squats*
5 Wide Air Squats
5 Air Squats
Strength
Back Squat (8-8-8-8)
E1.5MOM x 4.
Half the class will start with back squat.
Metcon (Calories)
E1.5MOM x 4
:15 Bike Sprint for calories
Half the class will start with bike sprints
Workout
Metcon (AMRAP – Reps)
AMRAP x 11 MINUTES
7 Front Squats (115/75)
14 Wall Balls (20/14)|(14/10)
21 Sit-ups
(Score is Reps)