1/12/18

CrossFit Lavon – CrossFit

Warm-up

Warm-up (No Measure)

Spiderman crawl

Walking quad stretch

10 Slow wall squats

Knee up and outside

Samson stretch

1 Minute hip stretch

400m

Pipe

2 x 30 Second Front rack hold

Weightlifting

Front Squat

6×3

1 Minute plank between each round

Metcon

Metcon (Time)

10 Down to 1

Dumbell Thrusters(35/20)(RX+50/35)

Box jump(24/20)(RX+30/24)

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

10 Reverse Hyperextensions

10 Vups

Leave a Comment

Comment (required)

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

Name (required)
Email (required)