2/14/19

CrossFit Lavon – CrossFit

Warm-up

Warm-up Clean (No Measure)

400m Run

10 Reverse Lunges

10 Back Extensions

Monster walk

10 Hollow Kips

10 Jumping air squats

10 Kettlebell Swings

10 Goblet squats

Pipe

Burgener Warmup

Weightlifting

High-Hang Clean (6×2)

1 minute plank between rounds

Metcon

Metcon (AMRAP – Rounds)

EMOM 15

Minute 1 – 3 Ring Muscle Up Transitions(RX+Ring MU)

Minute 2 – 6 Hang power clean(115/85)

Minute 3 – 9 Calorie Ski

Core

Metcon (No Measure)

3 Rounds

20 Second LSit

20 Second Hollow Rock

20 Seconds abmat situps

Leave a Comment

Comment (required)

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

Name (required)
Email (required)