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 (Calories)
EMOM x 10
8 max effort strokes on the erg w damper on 10
Score is total calories for all 10 rounds
Workout
Metcon (No Measure)
EMOM x 12
1. 10 Hammer curls + shoulder press
2. :30 L hang
3. 12 Jumping air squats
Finisher
Metcon (No Measure)
3x of
:30 banded plank
5/5 Leg rockers
8 Prone PVC press