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 (Time)

In teams of 2:

60 Power Cleans

400m Run/OH Plate hold

60 Push Jerk

400m Run/OH Plate hold

60 Power Clean & Jerk

400m Run/OH Plate hold

60 Front Squats

400m Run/OH Plate hold

Bar RX 65/95 RX+95/135

Plate RX 35/45