11/9/18

CrossFit Lavon – CrossFit

Warm-up

Warm-up Press/Push Press/Jerk (No Measure)

400m

10 Lunges

10 Strict Pullup

10 Hollow kips

10 Back extensions

10 Forward/backwards leg swings each leg

10 Side to side leg swings each leg

10 Jumping air squats

3 Wall walks

Pipe

Weightlifting

Push Jerk (5-3-2-1-1-1)

6 Pistols between rounds

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

15 Double Unders

10 Toes to bar

5 Shoulder to Overhead(105/75)

Core

Metcon (No Measure)

3 Rounds

10 Reverse Hyperextensions

10 Vups

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