12/18/18

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 (6×2)

Metcon

CF 7/1/16 (AMRAP – Rounds)

EMOM 20

6 Overhead Lunges(75/55)(Rx+95/65)

5 box jumps(24/20)(rx+30/24)

Score is rounds completed before failure.

If you fail a round, start again at the next minute.

To click RX or Rx+:

Lunges – knee must touch the ground, knees must be locked out at top with bar all the way up

Box Jumps – stand all the way on top of the box and show control

Core

Metcon (No Measure)

5 Rounds(Each arm)

Gym length single arm overhead kettle bell walk(AHAP)