FRIDAY 5.4.18

Lowry CrossFit – CrossFit

Evening Classes (4:30p, 5:30p and 6:30p)will be run like open gym. The box will be open from 4:30pm-7:30pm.

View Public Whiteboard

WU: Warm-up (No Measure)

500M Row or 400M Run

Foam Roll

Coaches Choice

1: Tempo Front Squat (10X1)

6 seconds to bottom, followed by a 1 second pause. All repetitions taken from the rack.

MC: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

20/14 Calorie Row

2 Rounds: 4 Bar Muscle-ups, 8 Kipping Handstand Push-ups, 16 Air Squats

EC: Metcon (No Measure)

EXTRA CREDIT:

Midline Conditioning

Not Fot Time:

50-40-30-20-10:

AbMat Sit-Ups

Hip Extensions