MONDAY 4.17.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Thoracic Foam Roll

Pigeon Pose

Coach Stretch

Ankle Flexibility (Dorsiflexion )

8min

1: Back Squat (3X5 )

*80% of 1RM

12min

MC: Metcon (Time)

RX

2 RFT:

400m Run

26 Hand Release Push-ups

400m Run

26 KBS (53/35#)

400m Run

26 Weighted Sit-Up (45/25)

400m Run

26 Deadlifts (115/85)

400m Run

26 Wallballs (20/14#)

400m Run

26 Box Jumps (24/20″)

RX+

2 RFT:

400m Run

26 Hand Release Push-ups

400m Run

26 KBS (53/35#)

400m Run

26 GHDSU

400m Run

26 Deadlifts (155/105)

400m Run

26 Wallballs (20/14#)

400m Run

26 Box Jumps (24/20″)

EC1: Power Snatch + Overhead Squat (Work up to a heavy 1)

EXTRA CREDIT #1

12 minutes

EC2: Snatch Pull (5X5)

EXTRA CREDIT #2

(90%/5)3

(95%/5)2

EC3: Metcon (AMRAP – Rounds)

EXTRA CREDIT #3

EMOMx10:

Odd: 15 OHS (95/65)

Even: 5 C2B Pull-ups + 5 Pull-ups + 5 TTB