CrossFit Lavon – CrossFit
Warm-up Squat (No Measure)
Walking quad stretch
10 Back extensions
10 Forward/backwards leg swings each leg
10 Side to side leg swings each leg
Back Squat (6×6)
1 Minute Plank between Rounds
Tabata Something Else (AMRAP – Reps)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.
Metcon (No Measure)
15 GHD Situps
1 minute heavy hold(wallball, med ball or sandbag)