3/13/18

CrossFit Lavon – CrossFit

Warm-up

Warm-up (No Measure)

400m

Spiderman crawl

Walking quad stretch

Knee up and outside

Samson stretch

10 Shoulder stretch on wall

1 minute hip stretch

Pipe

Weightlifting

Snatch (5-3-2-1-1-1)

Metcon

Metcon (Time)

3 Rounds

Row 400m

10 Power Snatch(95/65)

10 Box jumps (24/20)

Rest 1 minute

Core

Metcon (No Measure)

5 Rounds(Each arm)

Gym length single arm kettle bell walk(AHAP)

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