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