11/26/18

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

Front Squat

Front Squat/Backsquat

EMOM 12 @ 65% of front squat

Odd Minutes 3 Front squat

Even Minute 6 Backsquat

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

20 Airsquats

20 Double Unders(RX+Unbroken + Burpee every miss)

20 Situps(RX+GHD)

Core

Metcon (No Measure)

3 Rounds

:20 Handstand hold on wall(Scaled wall walk hold)

:20 Side Plank Left side

:20 Side Plank Right side

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