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!!

View Public Whiteboard

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)