16
Dec
FRIDAY 12.16.16
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Row 500M
Foam Roll/Stretch Tight areas
3 Rounds:
:30 Squat Hold
12 Overhead Walking Lunge Steps w/ Plate
1: Squat Clean (3X5)
*75% of 1RM
MC: Metcon (Time)
RX
3 Rounds:
50 DU’s
10 Pull-Ups
10 L-Arm Kettlebell Thrusters 53/35
10 Pull-Ups
10 R-Arm Kettlebell Thrusters
RX+
3 Rounds:
50 DU’s
15 Pull-Ups
15 L-Arm Kettlebell Thrusters 70/53lbs
15 Pull-Ups
15 R-Arm Kettlebell Thrusters
EC1: Dumbbell Bench (4X12)
EXTRA CREDIT #1
*AHAP
EC2: Metcon (Time)
EXTRA CREDIT #2
4 Rounds:
AMRAP 2:00
10 Squat Snatch 135/95lbs
Max Rep GHD Sit Ups in remaining time of each AMRAP.
Rest :60
EC3: Metcon (No Measure)
EXTRA CREDIT #3
Accessory
Accumulate 8:00 of Wall Sits
(12 Minute Cap.)