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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

5 Pull Ups

10 KB Front Rack Lunges (35/53)

15 Air Squat

Weightlifting

Deadlift (Heavy Triple -10min time cap)