1/8/19

CrossFit Lavon – CrossFit

Warm-up

Warm-up Clean (No Measure)

400m Run

10 Reverse Lunges

10 Back Entensions

Monster walk

10 Hollow Kips

10 Jumping air squats

10 Kettlebell Swings

10 Goblet squats

Pipe

Burgener Warmup

Weightlifting

Clean and Jerk (Power – 3-2-1-1-1-1)

Metcon

Metcon (Time)

3 Rounds

10 Clean and jerk(95/65)

10 Burpee over the bar

Core

Metcon (No Measure)

3 Rounds

:20 Handstand hold on wall(Scaled wall walk hold)

:20 Side Plank Left side

:20 Side Plank Right side