11/4/19

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 (6×3(3 second pause at bottom))

Handstand Pushup Practice between rounds

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

Row 1000m

then AMRAP

10 Hand release pushups

15 Goblet squats(53/35)

20 Abmat sit-ups (RX+GHD)

Core

Metcon (No Measure)

3 Rounds

10 Bar Rollouts

10 Vups

10 Hollow rocks