5/8/19

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

Double-Unders (3 minutes double under practice)

Weightlifting

Power Clean (5-3-2-1-1-1)

Metcon

Metcon (AMRAP – Reps)

AMRAP 6

Start at 2, add 2 each round

Calorie Assault bike

Power clean(95/65)

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