11/6/18

CrossFit Lavon – CrossFit

Warm-up

Warm-up Snatch/Overhead squat (No Measure)

400m

Spiderman crawl

10 Back extensions

Monster walk

10 Forward/backwards leg swings each leg

10 Side to side leg swings each leg

10 Hollow kips

Pipe

10 Overhead Squats with pipe

**Snatch Day** – Keep your pipe – Burgener Warmup as a group

Weightlifting

Overhead Squat (6×4)

Handstand Practice – wall walk, handstand hold,

Handstand walk.

Metcon

Metcon (Time)

3 Rounds

10 Dumbell Overhead Squat(35/20)

10 Pullups(RX+6 Bar Muscle Ups)

10 Burpees

Metcon (Time)

3 Rounds

10 Dumbell Overhead Squat(35/20)

10 Pullups(RX+6 Bar Muscle Ups)

10 Burpees

Core

Metcon (No Measure)

50 Bar rollouts

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