The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
12 cals on bike/rower
11 bar kips
10 air squats
9 push ups
8 cals on bike/rower
7 big kip pulls
6 pause squats with a 15/10lb plate
5 pause push ups
Pauses = 2 seconds
Strength
Metcon (No Measure)
3 SETS FOR QUALITY
3/3 Turkish Get-Ups
15/15 Steps Single KB OH March In Place
-Rest As Needed b/t Sets-
Workout
Metcon (Time)
6 ROUNDS FOR TIME
12 Ground to overhead w plate (45/25)
12 Russian KBS (53/35)|(35/26)
12 Single KB Front Rack Reverse Lunge*
24 Alt. V-ups
*Alternate FR side each round.
(Score is Time)