FRIDAY 9.2.16

Lowry CrossFit – CrossFit

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Warm-up

Frog Pose 3:00

Floss Hips

2 Steady Rounds

20 Calorie Row

20 Russian KB Swings

1: Back Squat (3X3)

*90% of 1RM

MC: Metcon (Time)

5 Rounds for Time:

20 Push Ups

100ft Walking Lunge Steps

EC: Metcon (AMRAP – Reps)

COMPETITORS EXTRA CREDIT #1

“Air Squats” with a vest

Every other minute for 4 rounds

25 Squats
*Vest needs to be heavy enough to make all rounds hurt, but light enough to keep speed the same each round. Choose wisely.

EC2: Metcon (AMRAP – Reps)

Glute Ham Raise

4 Sets to Failure

20 Rep Cap Per Set
*Rest 2-3 minutes