10/30/18

CrossFit Lavon – CrossFit

Warm-up

Warm-up Press/Push Press/Jerk (No Measure)

400m

10 Lunges

10 Strict Pullup

10 Hollow kips

10 Back extensions

10 Forward/backwards leg swings each leg

10 Side to side leg swings each leg

10 Jumping air squats

3 Wall walks

Pipe

Weightlifting

Shoulder Press (5-3-2-1-1-1)

5 Ring Dips between rounds

Metcon

Metcon (Time)

10 Down to 1

Dumbell Shoulder to Overhead(35/20)

Box jump over(24/20)

Core

Metcon (No Measure)

3 Rounds

20 Grasshoppers

20 Mountain climbers