9
Aug
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
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.