26
Dec
MONDAY 12.26.16
Lowry CrossFit – CrossFit
REVISED MONDAY SCHEDULE:
10:00am-12:00pm: OPEN GYM
4:00pm- 6:00pm: OPEN GYM
WU: Warm-up (No Measure)
Mobilize Hips and Ankles
THEN
3 Steady Rounds:
12 Good Mornings
12 Goblet Pause Squats
1: 5RM Back Squat (5X5)
*90% of 5RM Back Squat
MC: Metcon (Time)
RX
4 Rounds for Time:
15 Bar Facing Burpees
9 Thrusters (95/65)
5 Pull-Ups
Rest 2:00
RX+
4 Rounds:
15 Bar Facing Burpees
9 Squat Clean Thrusters 135/95lbs
3 Legless Rope Climbs
Rest 2:00
EC1: Metcon (AMRAP – Rounds and Reps)
EXTRA CREDIT #1
AMRAP 25 Minutes:
15 Calories on Bike
12 GHD Sit Ups
9 Muscle Ups
EC2: Metcon (AMRAP – Reps)
EXTRA CREDIT #2
Power Clean Singles @80% – Drop and Reset
5 Rounds
:60 on
4:00 off