11/30/18

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

Thruster (1 rep max)

Metcon

Metcon (2 Rounds for reps)

AMRAP 6

7 Thrusters(95/65)

6 Burpee Box Jump(24/20)

5 Pullups(RX+Bar Muscle Up)

Rest 2 Minutes

AMRAP 6

7 Wallballs(20/14)

6 Burpees

5 Pullups(RX+C2B)

Core

Metcon (No Measure)

5 Rounds(Each arm)

Gym length single arm kettle bell walk(AHAP)