CrossFit Lavon – CrossFit

Warm-up

Warm-up Deadlift (No Measure)

400m

Spiderman crawl

10 Superman

10 Hollow kips

10 Forward/backwards leg swings each leg

10 Side to side leg swings each leg

5 Inch Worms

Pipe

Weightlifting

Deadlift (6×3)

Metcon

2k Row (Time)

Max Effort 2k Row

Metcon (Time)

Then

3 Rounds

20 Abmat Sit-ups(RX+GHD)

10 Deadlift(155/105)

5 Ring dips

Core

Metcon (No Measure)

3 Rounds

20 Grasshoppers

20 Mountain climbers