MONDAY 11.28.16

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

3 min foam roll

1:00 Banded Hip extenstion

10 Banded Good Mornings

10 Banded Squat Abductions

1:00 Banded Shoulder Mob

10 Strict Presses (45/35)

10 Upright Row (45/35)

1: 5RM Back Squat (5X5)

*90% of 1RM

MC: Metcon (Time)

3 Rounds:

20 Push Press

10 Bar Facing Burpees

20 Sumo DLHP

10 Bar Facing Burpees
Push Press

RX 95/65

SC1 75/55

Sumo DLHP

RX 95/65

SC1 75/55

EC1: Metcon (AMRAP – Reps)

EXTRA CREDIT #1

Power Clean Singles @65% – Drop and Reset.

5 Rounds for Total Max Reps:

:30 on

2:30 off

EC2: Metcon (AMRAP – Rounds and Reps)

EXTRA CREDIT #2

3 Rounds:

AMRAP 3 Minutes

20 Wallballs 30/20lbs

15/12 Calorie Row

5 Bar Muscle Ups

Rest 2:00
*continue where you leave off each round.