1/9/19

CrossFit Lavon – CrossFit

DO NOT do the weight suggested if you can not do EVERY rep with correct form. Pick a weight lower, and go up in lower increments. **** Your back, or being able to walk, is not worth a workout score!!!!

Warm-up

Warm-up Deadlift (No Measure)

400m

Spiderman crawl

10 Superman

10 Hollow kips

10 Forward/backwards leg swings each leg

10 Side to side leg swings each leg

5 Inch Worms

Pipe

Weightlifting

Deadlift (6×5)

Metcon

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″
Do not do the weight suggested if you can not do EVERY rep with correct form. Pick a weight lower, and go up in lower increments. **** Your back, or being able to walk, is not worth a workout score!!!!

Core

Metcon (No Measure)

3 x 15 GHD

3 x 15 Back extensions