FRIDAY 7.20.18

Lowry CrossFit – CrossFit

*Deload week

View Public Whiteboard

WU: Warm-up (No Measure)

400M Run or 500M Row

Foam Roll

Group Stretch

1: Tempo Front Squat (E2MOM 12)

2 Tempo Front Squats

5 Second Negative, 2 Second Pause in bottom.
Sets 1-2 – 63%

Sets 3-4 – 66%

Sets 5-6 – 69%

*log 69% dub

MC: “Cement Mixer” (Time)

7 Rounds, On the 3:00:

400 Meter Run

12 Toes to Bar
*Record slowest split time of the 7 rounds.

-If unable to run complete the following.

500/400 Meter Row

25/18 Calorie Assault Bike

40/28 Calorie Schwinn Bike