MONDAY 3.11.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

Banded Shoulder Distraction

Group Warm-Up

1: Metcon (Time)

RX

1,000m Run, directly into…

5 Rounds:

10 Pull-Ups

30 Air Squats

Directly into… 1,000m Run

RX+

1,000m Run, directly into…

5 Rounds:

10 CTB Pull-Ups

30 Air Squats

Directly into… 1,000m Run

*Wearing a 20/14# Weight Vest
Scale for 1000M Run: 1000M Row or 1.5 mi on AAB.

EC: Metcon (No Measure)

EXTRA CREDIT:

4 Giant Sets:

9-7-5-3: Barbell Bench Press

30 Low-Banded Rows – Video

Rest 2:00 between sets.

EC2: Metcon (3 Rounds for reps)

EXTRA CREDIT 2:

With a 12:00 Running Clock…

On the 0:00, 4:00, and 8:00:

25/18 Calorie Row

50 Double-Unders

Time Remaining – Max Strict Ring MU