CrossFit – Sat, Apr 15

Lowry CrossFit – CrossFit

Bulletin Board

Please continue to register for classes on Wodify and cancel any reservations you can’t make.

MOBILITY

30s Banded Lat Stretch (Each Side)

30s Banded Ankle Stretch (Each Side)

30s Calf Stretch On Post (Each Side)

30s Banded Pass Throughs

Back Squat (Back Squat

6 Sets:
Set 1: 8 Back Squats @ 61%

Set 2: 6 Back Squats @ 70%

Set 3: 4 Back Squats @ 79%

Set 4: 8 Back Squats @ 64%

Set 5: 6 Back Squats @ 73%

Set 6: 4 Back Squats @ 82%

Rest 1-2 Minutes )

Stimulus

– Barbell should come from a rack.

– Pauses between reps are permitted with the bar in the back rack. The bar should not be re-racked at all mid set.

– Score: Enter weights used for each set.

Warm-Up

1:00 Bottom Of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Back Squat Hold

10 Empty Barbell Back Squats

8 Back Squats (Light Weight)

6 Back Squats (Moderate Weight)

…Keep building in sets of 4 until you reach 61%

“Have a nice trip” (Time)

Teams of Two:

“Have A Nice Trip”

16 Rounds For Time:

30 Double Unders

5 Chest to Bar Pull-ups

7 Thrusters 75/55
*you go, I go. One person working at a time. Complete one round, switch.