The Gym Lake Highlands – 1-CrossFit

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Warm-up

Warm-up (No Measure)

2x of

10 Skaters

10 Lunges in place

5 V rolls

5 Push-ups

200m Row

With your barbell

2x of

8 Good mornings

8 Behind the neck shoulder press

8/8 Elbow punches

Workout

Metcon (Time)

Complete the following for time

3 Rounds of

300m Row

20 Up-Downs

10 Front Rack Forward Lunges (135/95)|(95/65)

Rest 2:00

2 Rounds of

600m Row

10 Burpees

10 Power cleans (115/75)

Rest 2:00

1 Round of

1200m row

20 Mt Climbers

20 Push-press (95/65)

25:00 time cap

(Score is Total Time)