3/12/18

CrossFit Lavon – CrossFit

Warm-up

Warm-up (No Measure)

400m

Spiderman crawl

Walking quad stretch

10 Slow wall squats

Knee up and outside

Samson stretch

1 minute hip stretch

2 x 30 sec front rack hold

Pipe

Weightlifting

Front Squat (6×3)

Metcon (AMRAP – Reps)

AMRAP 12 – Start at 3 reps, add 3 each round

Wallballs(20/14)

Situps(RX+GHD)

Hand release pushups

Metcon

Core

Metcon (No Measure)

3 Rounds

20 Grasshoppers

20 Mountain climbers