6
Dec
FRIDAY 12.7.18
Lowry CrossFit – CrossFit
**REVISED SCHEDULE
FRIDAY EVENING (12/7)
4:30p WOD
5:30p WOD
6:30p-7:30p OPEN GYM
SATURDAY (12/8)
8:00a WOD
9:00a On-Ramp Canceled
NO OPEN GYM – Go cheer on our 5 teams competing at WOD 4 Toys for Tots!!
WU: Warm-up (No Measure)
500M Row
Foam Roll
Pigeon Stretch
Glute Activation
1: Metcon (Weight)
Stamina Squatting (Final Week)
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 85% of 1RM Front Squat For Both Lifts
MC: Metcon (Time)
3 Rounds:
10 Ring Dips
20 Kipping HSPU’s
30 Sit-ups
40 Wallballs (20/14)