The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
2x of
10 Med Ball Front Squat
10 BB Sumo DL
10 Barbell Strict Press
2x of
8 Wall balls
8 BB SDHP
8 BB Push press
Strength
Metcon (No Measure)
E3MOM x 3
6/6 DB Goblet Step-up or Lunges
10/10 SA DB Bent Over Row
Workout
Metcon (2 Rounds for reps)
2x 7:00 AMRAP of
400m Row or 1200m Bike
10 Sumo DLHP (75/45)
10 Wall balls (20/14) or 8 Thrusters (75/45)
Rest 4:00 between AMRAPs
Start both AMRAPs with the row/bike. Score is reps of SDHP and wall balls/thrusters