The Gym Lake Highlands – 1-CrossFit

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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)