1/9/18

CrossFit Lavon – CrossFit

Warm-up

Warm-up (No Measure)

Spiderman crawl

Walking quad stretch

Knee up and outside

Samson stretch

10 Shoulder stretch on wall

Pipe

2 Rounds

10 Kettlebell swings

10 Inverted KB Press (each arm)

Weightlifting

Push Jerk

5-3-2-1-1-1

:40 Second hollow hold

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

Start at 3 reps, add 3 reps each round

Shoulder to Overhead(95/65)(RX+155/105)

Abmat situps(RX+GHD)

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)

50 Bar Rollouts

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