2/7/19

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 (6×2)

6 pistols or pistol practice between rounds

Metcon

Metcon (AMRAP – Rounds)

EMOM 15

Minutes 1 – 10 Box Stepups(53/35)

Minute 2 – 15 Deadlift(155/105)

Minute 3 – 25 Double Unders

Core

Metcon (No Measure)

3 Rounds

20 Second LSit

20 Second Hollow Rock

20 Seconds abmat situps