HAPPY VALENTINES DAY
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Foam Roll
Banded Shoulder Distraction
then
1 Minute
Easy Row
Active Spidermans
:45 Seconds
Moderate Row
Push-up to Down Dog
:30 Seconds
Faster Row
Air Squats
then
Barbell Warm-Up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
5 Front Squats
1: Overhead Squat (Build to a moderate 3)
MC1: Metcon (AMRAP – Reps)
AMRAP 3
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
*Rest 3 minutes
MC2: Metcon (AMRAP – Reps)
AMRAP 3
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
*Rest 3 minutes
MC3: Metcon (AMRAP – Reps)
AMRAP 3
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)
*Rest 3 minutes
MC4: Metcon (AMRAP – Reps)
AMRAP 3
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)
EC: Squat Snatch (CUSTOM)
EXTRA CREDIT
Squat Snatch
On the Minute x 9 (3 Rounds)
Minute 1 – 3 Repetitions @ 70%
Minute 2 – 2 Repetitions @ 75%
Minute 3 – 1 Repetition
@ 80%
*log 80%