11/27/18

CrossFit Lavon – CrossFit

Warm-up

Warm-up Deadlift (No Measure)

400m

Spiderman crawl

10 Superman

10 Hollow kips

10 Forward/backwards leg swings each leg

10 Side to side leg swings each leg

5 Inch Worms

Pipe

Weightlifting

Deadlift (6×3)

Metcon

Metcon (AMRAP – Reps)

4 – 3 Minute Rounds

15 Calorie Ski

10 Deadlift(185/125)

Max effort Kettlebell swings(53/35)

Rest 1 minute between rounds

Score is total KB Swings

Core

Metcon (No Measure)

3 Rounds

20 Russian twist

20 Bicycle