7/3/19

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 (6×2)

1 Minute Plank between Rounds

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

5 Deadlift(185/125)

5 Burpee over the bar

Core

Metcon (No Measure)

3 Rounds

15 GHDs

20 Russian twist