LaVernia CrossFit – CrossFit

Warm-up

(No Measure)

4-5 minutes of

25 clapping jumping jacks

10 kipping swings

10 ring rows

10 pvc good mornings

Strength/Skill

GH mobility (10 mins of GH mobility)

Glute and Hamstring Mobility

Metcon

Metcon (AMRAP – Reps)

5 rounds of:

:30 UB Work / :30 Rest of:

Wall Balls (14/20)

Flutter Kicks (2 count)

KB Swings (35/53)

Push Press (75/55)

Overhead Plated Lunges (35/45)

*Max reps and Max effort!

-3 Burpee penalty for every time you drop the Bar, MB, KB or Plate. Burpees will be done during your 30 seconds of rest.