12/3/19

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

Back Squat (6×3(3 second pause))

Muscle up transition practice between Rounds

Metcon

Unbroken Wallball Test (Time)

12 Minute Time Cap

75 Wallballs(20/14)

Every time the wallball stops, 10 kettlebell swings(53/35)

RX + 100 Wallballs, 70/53 kettlebell

Core

Metcon (No Measure)

3 x 15 GHD

3 x 15 Back extensions