12/17/18

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 @ 80% of front squat

Odd Minutes 1 Front squat

Even Minute 3 Backsquat

Metcon

Marguerita (Time)

50 reps for time of:

Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

Core

Metcon (No Measure)

3 x 15 GHD

3 x 15 Back extensions