1/31/19

CrossFit Lavon – CrossFit

Warm-up

Warm-up Press/Push Press/Jerk (No Measure)

400m

10 Lunges

10 Strict Pullup

10 Back extensions

10 Forward/backwards leg swings each leg

10 Side to side leg swings each leg

10 Jumping air squats

3 Wall walks

Pipe

Weightlifting

Shoulder Press (6×2)

:40 second hollow hold between rounds

Metcon

Metcon (AMRAP – Rounds)

EMOM 20

Minute 1 – 9 Calorie assault bike

Minute 2 – 12 Dumbell shoulder to overhead (35/20)

Minute 3 – 15 Abmat situps(RX+GHD)

Minute 4 – Rest

Core

Metcon (No Measure)

50 Bar rollouts

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