5/17/19

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

Front Squat (6×4)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

8 Thrusters(95/65)

4 Ring dips (RX+ring muscle up)

Core

Metcon (No Measure)

3 Rounds

15 GHD Situps

1 minute heavy hold(wallball, med ball or sandbag)

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