1/2/19

CrossFit Lavon – CrossFit

Warm-up

Warm-up Deadlift (No Measure)

400m

Spiderman crawl

10 Superman

10 Hollow kips

10 Forward/backwards leg swings each leg

10 Side to side leg swings each leg

5 Inch Worms

Pipe

Weightlifting

Deadlift (6×2)

Metcon

Metcon (Time)

Row 2000m

30 Deadlift(155/105)

30 Hand Release Pushups

SkiErg 1000M

Core

Metcon (No Measure)

50 Bar Rollouts