19
Dec
MONDAY 12.19.16
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll/Mobilize tight areas
3 Steady Rounds:
10 Good Mornings
5 Light Goblet Pause Squats
1: 5RM Back Squat (5X5)
*90% of your 5RM
MC: Metcon (Time)
RX
5 Rounds:
15 Box Jumps 24/20″
10 Front Squat 135/95lbs
15 Kipping Handstand Push-ups
RX+
5 Rounds:
15 Box Jumps 24/20″
10 Front Squat 165/115lbs
15 Kipping Handstand Push-Ups
*Hand Release Push-ups can be subbed for HSPU’s
EC1: Metcon (AMRAP – Reps)
EXTRA CREDIT #1
Power Snatch Singles @80% – Drop and Reset
5 Rounds:
:60 on
4:00 off