4/15/19

CrossFit Lavon – CrossFit

Warm-up

Warm-up Snatch/Overhead squat (No Measure)

400m

Spiderman crawl

Monster walk

10 Back extensions

10 Forward/backwards leg swings each leg

10 Side to side leg swings each leg

10 Hollow kips

Pipe

**Only Snatch Day Below**

10 Overhead Squats with barbell

10 Squat jumps with barbell

Burgener Warmup with barbell

Weightlifting

Overhead Squat (5-3-2-1-1-1)

5 ring dips between rounds

Metcon (Time)

20 Minute Time Cap

Run 400m

21 Overhead squat(95/65)

Run 400m

15 Overhead squat(95/65)

Run 400m

9 Overhead squat(95/65)

Run 400m

Metcon

Core

Metcon (No Measure)

3 Rounds

20 Grasshoppers

20 Mountain climbers