1/11/19

CrossFit Lavon – CrossFit

Warm-up

Warm-up Squat (No Measure)

400m

Spiderman crawl

Walking quad stretch

Monster walk

10 Back extensions

10 Forward/backwards leg swings each leg

10 Side to side leg swings each leg

Pipe

Weightlifting

Front Squat (6×2)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 – Start at 1 rep, add 1 each round

Thrusters (95/65)

Toes to bar

Core

Metcon (No Measure)

5 Rounds(Each arm)

Gym length single arm overhead kettle bell walk(AHAP)

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