2/8/19

CrossFit Lavon – CrossFit

Warm-up

Warm-up Squat (No Measure)

400m

Spiderman crawl

Walking quad stretch

Monster walk

10 Back extensions

10 Forward/backwards leg swings each leg

10 Side to side leg swings each leg

Pipe

Weightlifting

Front Squat (6×4)

:40 second hollow hold between rounds

Metcon

Metcon (Time)

15 Minute Time Cap

30 Wallballs(20/14)

30 Abmat situps (RX+GHD)

30 Thrusters(95/65)

30 Abmat situps (RX+GHD)

30 Wallballs(20/14)

Core

Metcon (No Measure)

3×15 Back extensions

3 x 20 Russian twist

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