MONDAY 6.12.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Foam Roll

Banded Hip Distraction

Banded Shoulder Distraction

Ankle Mobility

1: Snatch (5X1)

60%/1

70%/1

75%/1

80%/1

85%/1

2: Front Squat (CUSTOM)

60%/2

70%/2

75%/2

80%/2

(85%/1)3

*log 85% of 1RM

MC: Metcon (AMRAP – Rounds and Reps)

Partner WOD

RX

AMRAP 25

10 Front Rack Reverse Lunge (5/side) 95/65

10 Push Press, 95/65

20 Lateral 2-foot Bar Hops (each jump = 1 rep)

200m Run

RX+

AMRAP 25

10 Front Rack Reverse Lunge (5/side) 135/95

10 Push Press, 135/95

20 Lateral 2-foot Bar Hops (each jump = 1 rep)

200m Run
*Relay style, Athlete 2 can start once Athlete 1 leaves for the run, etc.

EC: Muscle-ups (MAX EFFORT MUSCLEUPS)

EXTR A CREDIT

Max Effort Muscle-Ups