1/10/18

CrossFit Lavon – CrossFit

Warm-up

Warm-up (No Measure)

Spiderman Crawl

Walking Quad Stretch

Samson Stretch

5 Inch Worms

Straight leg bear crawl

Pipe

2 Rounds

10 Suitcase deadlifts

10 Superman

10 Situps

Weightlifting

Deadlift

6×5

6 pistols after each round

Metcon

Metcon (Time)

3 Rounds

Run 400m

10 Good mornings(45/35)**DONT DROP THE BARS**

10 Toes to bar

Push-up Challenge (AMRAP – Reps)

January Push-up Challenge

Practice strict push-ups. Chest touches the ground, body tight, lock elbows out at the top. No bro pushups.

Sundays – Rest

Week 1 – 50 a day

Week 2 – 60 a day

Week 3 – 70 a day

Week 4 – 80 a day.

Core

Metcon (No Measure)

3 Rounds

20 Russian twist

20 Bicycle

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