12/4/18

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 Press (6×2)

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

Start at 1 Rep, add 1 each round

Push press(NO Jerk)(95/65)

Pull-ups(RX+C2B)

Box Jump (24/20)

Core

Metcon (No Measure)

5 Rounds(Each arm)

Gym length single arm kettle bell walk(AHAP)

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