5/16/19

CrossFit Lavon – CrossFit

Warm-up

Warm-up Press/Push Press/Jerk (No Measure)

400m

10 Lunges

10 Strict Pullup

10 Back extensions

10 Forward/backwards leg swings each leg

10 Side to side leg swings each leg

10 Jumping air squats

3 Wall walks

Pipe

Weightlifting

Push Press (6×2)

6 pistols between rounds

Metcon

Metcon (Time)

3 Rounds

10 Dumbell shoulder to overhead(35/20s)

50′ Front rack walking lunges(35/20s)

Core

Metcon (No Measure)

3 Rounds

20 Grasshoppers

20 Mountain climbers

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