11/5/18

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 (6×4)

Bar Practice – Lever, Kipping, Pullup, Muscleup

***Get good at kipping! The better your kip, the better your movements are. Walk before you run.***

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 Deadlift(225/160)

10 Calorie Row

15 Hand release Pushups

20 Abmat Situps(RX+GHD)

Deadlift should be a little heavier than normal. If you can’t keep your form 100% for the entire workout, do not go heavier. There’s no reason to hurt yourself just to show you “CAN” RX a workout.

Core

Metcon (No Measure)

5 Rounds(Each arm)

Gym length single arm overhead kettle bell walk(AHAP)