5/15/19

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)

Strict Handstand Pushup Practice between rounds

5 strict HSPU. No Kipping. Sub box.

Metcon

2k Row (Time)

Max Effort 2k Row

Metcon (Time)

Then 3 Rounds

10 Deadlift(155/105)

25 Double Unders

Core

Metcon (No Measure)

5 Rounds(Each arm)

Gym length single arm kettle bell walk(AHAP)

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