LaVernia CrossFit – CrossFit

Warm-up

Group Dynamic Warm Up (No Measure)

25 Jumping Jacks

10 Jumping Jack Arm Swings

4 Long Lunge

+elbow2instep

+twist&point

6 Lateral Lunge + hamstrings

10 Ski Skater Swings

4 Inchworm+5 PU+hamstrings

5 Arm circles Sm->Med->Lg

10 Arm Twist

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Minutes:

100m Run

14 KBS (35/53)

12 SDHP (65/95)

10 Thrusters (65/95)

8 Box Jumps (20/24)