MONDAY 5.16.16

Lowry CrossFit – CrossFit

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Warm-up

2 Rounds:

-6 (each side) lying side raise * 4 count lower

-10 Cuban Press

-8 (each side) alt medball push-ups

-10 supine pull-ups

-5 lying medball toss

Single Arm Dumbell Hang Snatch (4X3)

*rest 1 minute between sets

Close Grip Bench (4X6)

*4 count lower

**65,70,75,75%

*** Superset with face-pulls

Face Pulls (4X10)

*Rest 2 minutes before starting next set of close grip

Chin-Up (4X6)

*4 count lower

**superset with Behind the neck press

Behind the Neck Press (4X12)

*AHAP

**Rest 2 minutes before starting next set of chin-ups

Metcon (Time)

For Time:

5 rounds

30 DU’s

15 Ring Dips

7 Burpee Pull-Ups
* DU’s mod 2:1