LaVernia CrossFit – CrossFit

Warm-up

Cardio Warm Up (No Measure)

:30 sec each

March in place

Squat + Knee pull

Inchworm

Big Flutter Kicks

Hollow hold + knee squeeze

Push up + Child Pose

Windmill Turns

Downward Dog + Superman

Arm swings

Front Jacks

Metcon

CrossFit Games Open 16.5 Scaled (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees