The Gym Lake Highlands – 1-CrossFit

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Warm-up (No Measure)

EMOM x 5

:40 of cardio activity (run, row, jump rope, skaters, jumping jacks, mt climbers, lateral hops, burpees, etc)


3 Rounds w Barbell/DB/KB

10 Romanian Deadlift

8 Hang Muscle Cleans

6 Front Squats

4 Strict Press

2 Push Press


3 Rounds bodyweight

10 Prisoner good mornings

5 Skiers

20 Plank shoulder taps

10 Arm haulers

10 Skaters


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.