The Gym Lake Highlands – 1-CrossFit

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Warm-up

Warm-up (No Measure)

2x of

8-10 Band shoulder series

5 Tempo squats with band out front (3231)*

10 Skaters

Strength

Push Press (12-12-10-10)

12-12-10-10*

Push Press

*After each Set of Push Press complete 8/8 SA Ring Rows. Build to a Moderate weight.

(Score is Weight)

Workout

Metcon (6 Rounds for time)

EVERY 2:30 x 6 SETS

7 Push Press (Athlete Choice)*

15/12 Cal Bike

*Weight should be Moderate-Heavy.

(Score is Each Set for Time)