12/5/18

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 (5-3-2-1-1-1(Clean grip))

5 Ring dips between rounds

Metcon

Metcon (Time)

3 Rounds

10 Deadlift(185/125)

15 Hand release pushups

20 Situps(RX+GHD)

Core

Metcon (No Measure)

3 Rounds

10 Reverse Hyperextensions

10 Vups

50 Burpee Challenge (Time)

50 Burpees for time

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