5/9/19

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 (6×4)

Strict Handstand Pushup Practice between rounds

5 strict HSPU. No Kipping. Sub box.

Metcon

Metcon (Time)

20 Minute Time Cap

Row 1000m

Then

30 DB Snatches(35/20)

15 Burpee Box jump overs(24/20)

20 DB Snatches(35/20)

10 Burpee Box jump overs(24/20)

10 DB Snatches(35/20)

5 Burpee Box jump overs(24/20)

Core

Metcon (No Measure)

50 Bar rollouts