The Gym Lake Highlands – 1-CrossFit

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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.