The Gym Lake Highlands – 1-CrossFit

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Warm-up (No Measure)

Warm-up #2:

500m row/400m run

Then 2x each side w/ lite-mod KB or DB:

5 SA/SL deadlift

5 SA KB/DB swing

5 upright row

5 strict press

5 front squat

(All one side before switching arms)


The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)


Metcon (No Measure)

E2MOM x 3

10 V ups

10 Hollow rocks

10 Russian twists