28
Nov
MONDAY 11.28.16
Lowry CrossFit – CrossFit
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.