MONDAY 5.1.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Foam Roll

Lacrosse Ball smash

Banded Shoulder distraction

Hip Distraction

Banded Squat Abduction

then

Barbell Activation
10 min

1: Power Snatch (4X3)

70%/3

(75%/3)3

10 min

2: Back Squat (CUSTOM)

75%/5

80%/1

75%/5

83%/1

75%/5

85%/1

20 min

MC: Metcon (Time)

RX

21 Thrusters (75/45)

21 KB Swings (53/35)

400m Run

15 Thrusters

15 KB Swings

400m Run

9 Thrusters

9 KB Swings

400m Run

RX+

For Time:

21 Thrusters (95/65)

21 KB Swings (70/53)

400m Run

15 Thrusters

15 KB Swings

400m Run

9 Thrusters

9 KB Swings

400m Run
20 min cap