24
Dec
SATURDAY 12.24.16
Lowry CrossFit – CrossFit
During core days you will move through the core work at a rapid pace with good form. Try to keep your heart rate elevated the entire time. Minimal rest between exercises.
Warm-up
-1000M Row
or 500M Row and 400 Run
– 20 PVC Pass Thru’s
– 10 Push-Ups to Downward dog
1: Metcon (No Measure)
3 Rounds:
15 Plank with leg slides
15 Reverse V ups with sliders
20 sliding mountain climbers
*move to next super-set with no rest
2: Metcon (No Measure)
3 Rounds:
10 Strict Toes to Bar
15 Weighted Sit-Ups (dumbbell)
:45 Side Planks (each side)
*move to last super-set with no rest
3: Metcon (No Measure)
3 Rounds:
20 Landmine Rotations (10 each arm)
20 Let Lifts
16 Landmine Bar Toss (8 each side)
MC: Metcon (Time)
3 Rounds:
500M Row
21 Burpees