The Gym Lake Highlands – 1-CrossFit

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Warm-up (No Measure)

3:00 easy row

2x of

10 Wide stance prisoner good mornings

4/4 Wall waves


Metcon (No Measure)

2-3 SETS

7 Sumo Deadlifts*

7/7 Single Leg Glute Bridges

14 Slow Deadbugs

*Final weight should be the starting weight for workout.

(No Measure)


Metcon (Weight)

EVERY 5:00 x 4 SETS

7 Sumo Deadlift (Athlete Choice)*

20 Weighted Plate Sit-Ups (25/15)|(15/10)

20 Feet Elevated Glute Bridges

1:00 Side Plank (R)

1:00 Side Plank (L)

*Start Moderate and end Moderate-Heavy.

(Score is Weight)