The Gym Lake Highlands – 1-CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Row or bike

2x of

10 Band shoulder series

15 Sit-ups or tuck ups

10 1/4 burpees
– Band shoulder series: https://www.instagram.com/p/CGkRdJrn_Rt/?utm_source=ig_web_copy_link

Strength

Deadlift (3×5)

Every 2:00 x 3

5 Deadlifts. Weight stays the same for all five sets. Weight should be heavy.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

600m Run

50 Deadlifts (155/105)|(115/75)

30 Bar Facing Up-Downs

600m Run

(Score is Time)

Finisher

Metcon (No Measure)

– Collect :60 hanging from the rig

– Spend 2:00 working on T-spine mobility.
T-spine stretch: – https://www.instagram.com/p/CIJ8j4fg0g7/?utm_source=ig_web_copy_link