1/8/18

CrossFit Lavon – CrossFit

Warm-up

Warm-up (No Measure)

Spiderman crawl

Walking quad

10 Slow wall squats

Knee up and outside

Samson stretch

1 minute hip stretch

Pipe

400m run

Weightlifting

Back Squat

6×5

Handstand Practice

Wall walk, handstand hold, handstand walk

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

25 Single unders

15 Goblet squats (53/35)

10 Pullups

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 x 15 GHD

3 x 15 Back extensions

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