11/29/19

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)

40 second hollow hold between rounds

Metcon

Metcon (Time)

3 Rounds

10 Alternating dumbell thrusters(35/25)

10 Toes to bar

10 Deadlift(185/125)

Holding 2 dumbells, alternate thrusters, 5 with left arm, 5 with right

Core

Metcon (No Measure)

5 Rounds

10 Bar Rollouts

10 Vups