The Gym Lake Highlands – 1-CrossFit

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Warm-up

Warm-up (No Measure)

3 SETS

:30 Row (EZ→ Mod→ Hard)

4 World’s Greatest Stretch Each Side

8 Slow Air Squats

16 Alt. Lunges

Strength

Back Squat (4×5)

Tempo (21X1)*

*Keep weight Moderate. Should be heavier than Week 2 4×5 weight.

(Score is Weight)

Week 5 of 8

Workout

“TRIDENT” (AMRAP – Reps)

AMRAP x 4 MINUTES

MAX Wall Balls (20/14)|(14/10)

-Rest 1:00-

AMRAP x 4 MINUTES

MAX Cal Row

-Rest 1:00-

AMRAP x 4 MINUTES

MAX Wall Balls (20/14)|(14/10)

(Score is Reps)