1/7/18

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

Back Squat (6×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

100 Air squats

80 Abmat Situps(RX+GHD)

60 Hand release Push-ups

40 Pull-ups(RX+C2B)

Core

Metcon (No Measure)

3 Rounds

10 Reverse Hyperextensions

10 Vups