12/10/18

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

Pipe

Weightlifting

Front Squat

Front Squat/Backsquat

EMOM 12 @ 75% of front squat

Odd Minutes 2 Front squat

Even Minute 4 Backsquat

Metcon

Metcon (4 Rounds for reps)

Tabata( :20 on/:10 off)

8 rounds of each movement before moving to the next

Air squat

Double Under

Hand Release Pushups

Assault Bike

Core

Metcon (No Measure)

5 Rounds(Each arm)

Gym length single arm overhead kettle bell walk(AHAP WITH CORRECT FORM, elbow completely locked out and over the shoulder)

50 Burpee Challenge (Time)

50 Burpees for time