23
May
MONDAY 5.23.16
Lowry CrossFit – CrossFit
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
1: Single Arm Dumbell Hang Snatch (4X3)
*rest 1 minute between sets
2A: Close Grip Bench (10-8-6-4-4)
*72.5,77.5,82.5,87.5,90%
** Superset with face-pulls
2B: Face Pulls (4X10)
*Rest 2 minutes before starting next set of close grip
3A: Chin-Up (10-8-6-4-4)
*AHAP
**superset with Behind the neck press
3B: Behind the Neck Press (4X8)
*AHAP
**Rest 2 minutes before starting next set of chin-ups
Metcon (Time)
For Time:
5 rounds
20 Push-Ups
15 Supine Pull-ups
10 Toes 2 Bar