1/3/19

CrossFit Lavon – CrossFit

Warm-up

Warm-up Snatch/Overhead squat (No Measure)

400m

Spiderman crawl

Monster walk

10 Back extensions

10 Forward/backwards leg swings each leg

10 Side to side leg swings each leg

10 Hollow kips

Pipe

10 Overhead Squats with barbell

10 Squat jumps with barbell

**Snatch Day** – Burgener Warmup with barbell

Weightlifting

Overhead Squat (6×2)

Snatch (Practice)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

5 Snatch(95/65)

5 Burpee Box Jump Overs

Core

Metcon (No Measure)

3 Rounds

20 Russian twist

20 Bicycle