The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 5
:40 of cardio activity (run, row, jump rope, skaters, jumping jacks, mt climbers, lateral hops, burpees, etc)
Into…
3 Rounds w Barbell/DB/KB
10 Romanian Deadlift
8 Hang Muscle Cleans
6 Front Squats
4 Strict Press
2 Push Press
or
3 Rounds bodyweight
10 Prisoner good mornings
5 Skiers
20 Plank shoulder taps
10 Arm haulers
10 Skaters
Workout
Support Your Local Box Workout 1 (AMRAP – Reps)
10-min. AMRAP:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
50-lb/35-lb dumbbells
Metcon (AMRAP – Reps)
10:00 AMRAP of
10 Air squats
9 Side plank reach throughs – R side
10 Push-ups
9 Side plank reach throughs – L side
All bodyweight option for the workout.
Cool Down
Warm-up (No Measure)
Finish with 10:00 of easy jogging, rowing, walking on your own.