7/5/19

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

Overhead Squat (6×4)

:45 second hollow hold between Rounds

Metcon

Metcon (Time)

5 Rounds

10 Overhead squat(95/65)

15 Box jumps(24/20)

Core

Metcon (No Measure)

2 Rounds

:30 Overhead KB Hold(Left hand)

15 GHD

:30 Overhead KB Hold(Right hand)

15 GHD

:30 Overhead KB Hold(Both hands)

15 GHD