The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS*
5/5 Bodyweight Split Squats
6 Alt. Steps + 4 Box Jumps
5 Hang High Pulls + 5 Hang Muscle Snatch
5 Scap Push-Ups + 5 Push-Ups
5 Lateral burpees over the barbell
*Have athletes grab out an empty barbell for the warm-up*
Workout
Metcon (No Measure)
EMOM x 8 MINUTES
MIN 1 – 15-20 Box Jumps (24/20)
MIN 2 – :40 Hang Power Snatch (95/65)|(75/55)
MIN 3 – 15-20 Push-ups
MIN 4 – :40 Front Rack Hold
(Score is Reps)
Metcon (AMRAP – Reps)
8:00 AMRAP of
8 Up/down Lateral Step Ups (20)
4 Squat Cleans (95/65)|(75/55)
2 Wall Walks*
*Scale with :30 handstand hold.