10/31/19

CrossFit Lavon – CrossFit

Warm-up

Warm-up Snatch/Overhead squat (No Measure)

400m

Spiderman crawl

Monster walk

10 Back extensions

10 Forward/backwards leg swings each leg

10 Side to side leg swings each leg

10 Hollow kips

Pipe

**Only Snatch Day Below**

10 Overhead Squats with barbell

10 Squat jumps with barbell

Burgener Warmup with barbell

Weightlifting

Overhead Squat (5×2)

Snatch Balance (6×1)

High-Hang Snatch (Practice)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

100m Assault bike

15 Hang snatch(75/55)

Core

Metcon (No Measure)

3 Rounds

20 Grasshoppers

20 Mountain climbers

1 minute hollow hold