The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
10 Lunges
8 Up-Downs
8 Slam Balls (or ground to overhead w a DB/KB)
Immediately into …
1 ROUND
10 Wall Ball/DB/KB Front Squats
10 Wall Ball/DB/KB Strict Press
6 Up-Downs
6 Slam Balls
Immediately into …
1 ROUND
10 Wall Ball/DB/KB Thrusters
10 Slam Balls
Strength – HOME
Metcon (Weight)
5 SETS
10 DB Front Squat
10-15 DB Deficit Push-ups*
-1:00 Rest b/t Sets-
(Score is Weight)
Workout – HOME
Metcon (Time)
FOR TIME
40-30-20-10
Wall Balls (DB/KB Thrusters)
20-20-20-20
Up-Downs
25-25-25-25
Slam Balls (DB/KB snatch)
(Score is Time)