SATURDAY 5.4.19
Lowry CrossFit – CrossFit
Weekend Schedule:
Saturday 5.4.19
8:00am- WOD
9:00am-11:00am- Open Gym
Sunday 5.5.19
10:00am-12:00pm- Open Gym
WU: Warm-up (No Measure)
20:00min
500M Row
Foam Roll
Hip Halo
Banded Shoulder Distraction
then
:30s Spiderman + Reach
10 Hollow Rocks
:30s Walkouts
:30s Russian Baby Makers
10 Slow Wall Squats
1:00 Wrist Stretches on Box –
1:00 Laying Front Rack Stretch
15 Light Banded Pull-Aparts
10 OH Squats (empty barbell)
10 Hang Muscle Cleans (empty barbell)
10 Front Squats (empty barbell)
10 Thrusters (empty barbell)
MC: “Sleep Walk” (3 Rounds for reps)
In Teams of 3…
“Sleep Walk” Part #1
In a 7:00 Window: 100/70 Calorie Assault Bike
Time Remaining – Max Overhead Squats (95/65)
Rest 3:00
“Sleep Walk” Part #2
In a 6:00 Window: 75/50 Calorie Assault Bike
Time Remaining – Max Hang Squat Cleans (115/85)
Rest 3:00
“Sleep Walk” Part #3
In a 5:00 Window: 50/30 Calorie Assault Bike
Time Remaining – Max Thrusters (135/95)
EC: Overhead Squat (10 min to build to 1RM)
EXTRA CREDIT
BA: Metcon (No Measure)
EXTRA CREDIT
Body Armor
3 Giant Sets:
10 Single Leg Lateral Box Step-Ups (5/each)
200m Single Kettlebell Farmers Carry
30 Weighted AbMat Sit-Ups
Rest 2:00 between sets