12/19/18

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 (6×2)

Metcon

Metcon (AMRAP – Rounds)

AMRAP 4

5 Deadlift(185/125)

15 Double Unders

Rest 1 minute

AMRAP 4

10 Deadlift(155/105)

15 Double Unders

Rest 1 minute

AMRAP 4

15 Deadlift(135/95)

15 Double Unders

Score is total rounds completed

Core

Metcon (No Measure)

50 Bar Rollouts