7/11/19

CrossFit Lavon – CrossFit

Warm-up

Warm-up Snatch/Overhead squat (No Measure)

400m

Spiderman crawl

Monster walk

10 Back extensions

10 Forward/backwards leg swings each leg

10 Side to side leg swings each leg

10 Hollow kips

Pipe

**Only Snatch Day Below**

10 Overhead Squats with barbell

10 Squat jumps with barbell

Burgener Warmup with barbell

Weightlifting

Hang Snatch (5-3-2-1-1-1)

5 ring dips between rounds

Metcon

Metcon (AMRAP – Reps)

AMRAP 8 – start at 2 reps, add 2 each round

Dumbbell snatch(35/20)

Toes to bar

Core

Metcon (No Measure)

5 Rounds(Each arm)

Gym length single arm overhead kettle bell walk(AHAP)