The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
2x of
100 Singles
10 plate swings
5/5 paddlers
5 Skiers
Strength
Front Squat (5×5)
5×5* Front Squat
Every 2:00
.
*Keep the weight the same across all five sets.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
10-9-8-7-6-5-4-3-2-1
KB Goblet Squat (53/35)
Russian KB Swings (53/35)
Pull-Ups/Bent over row (95/65)
-Hard Cap 12:00-
(Score is Time)
Metcon (No Measure)
Finisher
3x of
15-20 sit-ups (no arms)
8-10 Barbell curls
20 Unbroken double unders
10:00 to complete this work then it’s time for you to go home.