11/25/19

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

Pipe

Weightlifting

Back Squat (6×5)

1 Minute plank between rounds

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

Run 800m

then AMRAP

15 Russian twist(25/15)

10 Goblet squats(53/35)

5 Calorie SkiErg

Core

Metcon (No Measure)

3 Rounds

10 Reverse Hyperextensions

:20 Lsit