11/2/18

CrossFit Lavon – CrossFit

Warm-up

Warm-up Squat (No Measure)

400m

Spiderman crawl

Walking quad stretch

Monster walk

10 Back extensions

10 Forward/backwards leg swings each leg

10 Side to side leg swings each leg

10 Pushups

Pipe

Weightlifting

Back Squat (5×10)

40 second hollow hold between rounds

Metcon

Metcon (Time)

3 Rounds

20 Dumbell Snatch(35/20)

10 Dumbell Overhead Lunges(35/20)

15 Pullups(RX+C2B)

Core

Metcon (No Measure)

3 x 15 GHD

3 x 15 Back extensions

Back Squat (5×10)

Back Squat (5×10)

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