MONDAY 5.23.16

Lowry CrossFit – CrossFit

View Public Whiteboard

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