LaVernia CrossFit – CrossFit

Warm-up

Cardio Warm Up (No Measure)

:30 sec each

March in place

Squat + Knee pull

Inchworm

Big Flutter Kicks

HollowRock hold + knee squeeze

Push up + Child Pose

Windmill Turns

Downward Dog + Superman

Arm swings

Front Jacks

Metcon

Metcon (Time)

21-15-9

Squat Clean (75/115)

Shoulder to Overhead

Strength/Skill

Rope Climb (3 Rope Climbs For Time)