3/11/19

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

Back Squat (6×5)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 Goblet squat(53/35)

10 Burpees to 6″ Target

Core

Metcon (No Measure)

3 Rounds

15 GHD Situps

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