10/30/19

CrossFit Lavon – CrossFit

Warm-up

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

400m

10 Lunges

10 Strict Pullup

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 (6×3)

6 Pistols between rounds

Metcon

Metcon (Time)

3 Rounds

21 Abmat sit-ups (RX+GHD)

15 Calorie SkiErg

9 Shoulder press(95/65)

Core

Metcon (No Measure)

3 Rounds

10 Bar Rollouts

10 Vups

10 Hollow rocks