2/11/19

CrossFit Lavon – CrossFit

Warm-up

Warm-up Snatch/Overhead squat (No Measure)

400m

Spiderman crawl

Monster walk

10 Back extensions

10 Forward/backwards leg swings each leg

10 Side to side leg swings each leg

10 Hollow kips

Pipe

**Only Snatch Day Below**

10 Overhead Squats with barbell

10 Squat jumps with barbell

Burgener Warmup with barbell

Double-Unders (3 Minutes of Practice)

Weightlifting

Overhead Squat (6×3)

Strict Handstand Pushup Practice between rounds

5 strict HSPU off box. No Kipping.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Overhead squat(95/65)

10 Box jump(24/20)

Core

Metcon (No Measure)

3 Rounds

15 GHD Situps

1 minute heavy hold(wallball, med ball or sandbag)