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…
8:00 AMRAP of
10 Prisoner good mornings
5 Skiers
20 Plank shoulder taps
10 Arm haulers
5 Side lunges
Workout
Support Your Local Box Workout 2 (Time)
For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
Time cap: 15 minutes
Scale for DU:
– 100 DU = 150 Singles, 300m run, 330m row, 90 sec of cardio
– 75 DU = 120 Singles, 200m run, 220m row, 70 sec of cardio
– 50 DU = 90 Singles, 100m run, 110m row, 50 sec of cardio
Cool Down
Warm-up (No Measure)
Finish with 10:00 of easy jogging, rowing, walking on your own.