The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
Group 200m Jog
Into …
2 ROUNDS
:30 Single-Unders
20 Banded Pull-aparts
8 Cat/Cows
6 Bodyweight Good Mornings
Into …
2 ROUNDS
:30 Single-Unders
10 Glute Bridge-Ups w/:03 pause at top
8 Alt. Thoracic Rotations
6 Empty Barbell Above the Knee Deadlifts
Strength
Deadlift (6-4-4-2*)
*Build to a Heavy weight.
(Score is Weight)
Week 3 of 6
Workout
Metcon (1 Rounds for time)
EVERY 1:30 x 7 SETS
8 Deadlifts (255/175)|(175/115)
50 Double Unders*
-Rest the Remaining Time-
*:45 Cap on the Doubles
(Score is Slowest Set)
KG BB: (115/79)|(79/52.5)
DU Mod: :45sec Singles
Optional Cool Down
Warm-up (No Measure)
2-3 SETS FOR QUALITY
12 Slow Yoga Push-ups
10 Cat Cows
10 Alt. Thoracic Rotations
-Rest As Needed b/t Sets-
(No Measure)