SATURDAY 11.4.17

Lowry CrossFit – CrossFit

WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

CORE

3 Rounds:

10 Medball Tosses (L/R)

10 Side Plank Elbow Touches (L/R)

15 Leg Lifts

15 Slam Ball (30/20)

MC: Metcon (Time)

For Time:

21-15-9

KB Swings (53/35)

Burpees

then

9-15-21

Goblet Squats (53/35)

Pull-Ups