The Gym Lake Highlands – 1-CrossFit

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Warm-up

Warm-up (No Measure)

EMOM

1, :45 of singles

2, :45 of slow Mt climbers

3, :45 of singles

4, :45 of V rolls

5, :45 of skiers

6, :45 of singles

Strength

Front Squat (1×3)

ON A 8:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Front Squat

(Score is Weight)

Shoulder Press (1×3)

ON A 8:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Strict Press

(Score is Weight)

Workout

“NCX BASELINE II.II (Test)” (AMRAP – Reps)

“NCX BASELINE II.II”

(Test Flight! Jan 2021 Launch)

II. AMRAP x 3 MINUTES

Max Burpees

(Score is Reps)

Optional Finisher

Metcon (Calories)

10 SETS (:10 ON/ :20 OFF)

Cal Bike

(Score is Lowest Set)