7/9/19

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 (5-3-2-1-1-1)

6 pistols between rounds

Metcon

Metcon (Time)

Run 600m

20 Deadlift(185/125)

Run 400m

30 Good morning(45/35)

Run 200m

40 Kettlebell swings(53/35)

Core

Metcon (No Measure)

3 Rounds

10 Reverse Hyperextensions

:20 Lsit