5/13/19

CrossFit Lavon – CrossFit

Warm-up

Warm-up Squat (No Measure)

400m

Spiderman crawl

Walking quad stretch

Monster walk

10 Back extensions

10 Forward/backwards leg swings each leg

10 Side to side leg swings each leg

Pipe

2 x :30 squat hold with barbell

Weightlifting

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

5 ring dips between rounds

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

Run 400m

20 Wallballs(20/14)

10 Man-o-war (35/20)

Core

Metcon (No Measure)

2 Rounds

:30 Overhead KB Hold(Left hand)

15 GHD

:30 Overhead KB Hold(Right hand)

15 GHD

:30 Overhead KB Hold(Both hands)

Plank Challenge (AMRAP – Reps)

Sundays off.

Week 1: 4 1 minute plank

Week 2: 4 1:15 plank

Week 3: 4 1:30 plank

Week 4: 4 1:45 plank

Week 5: 4 2 minute plank