SATURDAY 8.10.19

Lowry CrossFit – CrossFit

Weekend Schedule:
Saturday- 8.10
8:00am: WOD
9:00am-11:00am: Open Gym

Sunday- 8.11
9:00am- 11:00am: Open Gym

View Public Whiteboard

WU: Warm-up (No Measure)

15 min

Row, Bike, Erg or Jump Rope

Foam Roll

Hip Halo

Banded Shoulder Distaction

PVC passes

Then

3 rounds:

8 Push-Ups to Downward Dog

8 Toes 2 Bar

8 bent over rows barbell

8 front squats

8 oh presses

MC: Metcon (AMRAP – Rounds and Reps)

AMRAP 30

Teams of 3:

12-9-7

Row for Calories

Thrusters

Lateral Bar Burpees

Rd:1 75/55

Rd:2 95/65

Rd:3 115/80

Rd:4 135/95
*one person working a time. Must complete full round before switching partner. Each team member completes two rounds before moving up in weight.