The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds (7:00 CAP)
100m Run @ Mod Pace
8 Scap Pull-Ups
10 Kip Swings
8 Empty Barbell Strict Press
10 Up-Downs
Strength
Push Press (3×5)
1×5 @ 75%
1×5 @ 80%
3×5 @ 85%
*Base percentages off 5-Rep Heavy.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME*
50 Shoulder to Overhead (135/95)|(95/65)
75 Knees to Elbow
2000m Run
*Partition reps as needed and complete in any order.
**Example Suggested Breakdown…
5 ROUNDS
10 S2OH
15 K2E
400m Run
(Score is Time)
*For Rx you will take the barbell from the floor