11/12/19

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

Hang Snatch (5-3-2-1-1-1)

Metcon

Metcon (Time)

15 Minute Time Cap

50-40-30-20-10

Dumbell snatch(35/25)

Abmat situps

Core

Metcon (No Measure)

3 Rounds

15 GHDs

20 Russian twist

1 minute plank