12/3/18

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 @ 70% of front squat

Odd Minutes 3 Front squat

Even Minute 6 Backsquat

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

15 Kettlebell swings(53/35)

10 Burpees

5 Calorie Assault bike

Core

Metcon (No Measure)

3 x 15 GHD

3 x 15 Back extensions

50 Burpee Challenge (Time)

50 Burpees for time

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