3/5/18

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

Pipe

Weightlifting

Overhead Squat (6×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 Overhead squat(95/65)

10 Hand release push-ups

50 Double unders

Core

Metcon (No Measure)

5 Rounds(Each arm)

Gym length single arm kettle bell walk(AHAP)

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