12/13/18

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 (6×5)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

15 Deadlift(185/125)

10 Toes to bar

10 Deadlift(185/125)

5 Ring Dips

Core

Metcon (No Measure)

3 Rounds

20 Russian twist

20 Bicycle

50 Burpee Challenge (Time)

50 Burpees for time