MONDAY 8.15.16

Lowry CrossFit – CrossFit

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Warm-up

2:00 couch stretch (each side)

then

3 Rounds:

10 Goblet squats

10 Ring Rows

10 min

1: Back Squat (5X5)

*70% of 1RM

15 min

2: Shoulder Press (5X5)

*70% of 1RM

**Strict press

15 min

MC: Metcon (Time)

3 Rounds for Time:

25 Overhead Squats

25 C2B Pull-ups
OHS

RX+ (135/95)

RX (95/65)

SC1 (75/55)

C2B Pull-Ups RX+

Pull-Ups RX

Ring Rows SC1

EC1: Metcon (Time)

COMPETITORS EXTRA CREDIT #1

5 Rounds

Row 200m

60 Double Unders

Rest :90

EC2: Plank (7 min plank)

COMPETITORS EXTRA CREDIT #2
**accumulating