1/11/18

CrossFit Lavon – CrossFit

Warm-up

Warm-up (No Measure)

Spiderman crawl

Walking quad stretch

10 Slow wall squats

Knee up and outside

Samson stretch

10 Shoulder stretch on wall

1 minute hip stretch

400m

Pipe

Weightlifting

Snatch

5-3-2-1-1-1

Metcon

Metcon (Time)

3 Rounds

15 Wallballs(20/14)

10 Hang power snatch(95/65)(RX+115/85)

5 Ring dips

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)

5 Rounds(Each arm)

Gym length single arm kettle bell walk(AHAP)

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