LaVernia CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength/Skill

Good Mornings (5-5-5-5-5 +weight )

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

200m Run

10 burpees

20 box jumps (20/24)

30 sit ups