12/14/18

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

Shoulder Press (6×2)

:40 hollow hold between rounds

Metcon

Metcon (Time)

30 Calorie Ski

40 Dumbell shoulder to overhead(35/20)

50 Abmat situps(RX+GHD)

Core

Metcon (No Measure)

3 Rounds

10 Reverse Hyperextensions

10 Vups

50 Burpee Challenge (Time)

50 Burpees for time