5/14/19

CrossFit Lavon – CrossFit

Warm-up

Warm-up Clean (No Measure)

400m Run

10 Reverse Lunges

10 Back Extensions

Monster walk

10 Hollow Kips

10 Jumping air squats

10 Kettlebell Swings

10 Goblet squats

Pipe

Burgener Warmup

Weightlifting

Clean and Jerk (5-3-2-1-1-1)

Rope climb practice

Metcon

Metcon (Time)

3 Rounds

10 Clean and Jerk(115/85)

10 Pull-ups(RX+BMU)

Core

Metcon (No Measure)

3 Rounds

20 Second LSit

20 Second Hollow Rock

20 Seconds abmat situps

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