3/8/18

CrossFit Lavon – CrossFit

Warm-up

Warm-up (No Measure)

Spiderman crawl

Walking quad stretch

Knee up and outside

Samson stretch

10 Shoulder stretch on wall

Pipe

2 Rounds

10 Kettlebell swings

10 Inverted KB Press (each arm)

Weightlifting

Push Jerk (5-3-2-1-1-1)

Metcon

Metcon (Time)

Time

Row 2000m

30 Burpees over the bar

20 Shoulder to overhead(115/85)

10 Ring dips

Core

Metcon (No Measure)

3 Rounds

20 Grasshoppers

20 Mountain climbers

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