The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
:45 easy row
:45 medium row
:45 fast row
10 Air squats w 2 sec pause at bottom
7 Ground to overhead w plate
10 Scap push-ups
7 Lunges w plate overhead
Strength
Metcon (Weight)
4-5 SETS
8 Tempo Strict Press (21X0)*
8/8 KB Upright Row
*Keep weight light-moderate.
-Rest as Needed b/t Sets-
10:00 time cap all classes
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 2 MINUTES
Max Barbell Strict Press (45/35)
(Score is Reps)
-Rest 1:00-
AMRAP x 8 MINUTES
10 Pull-Ups
10 Up-Downs
(Score is Rounds + Reps)
-Rest 1:00-
AMRAP x 2 MINUTES
Max Barbell Strict Press (45/35)
(Score is Reps)