13
Mar
THURSDAY 3.14.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
Coaches Choice
1: Metcon (No Measure)
— Part #1 —
4:00 Row, AAB or Erg
Minutes 1+2 – Light Pace
Minutes 3+4 – Moderate Pace
— Part #2 —
3 Rounds (low intensity):
3 Slow Wall Squats
4 Inchworms
5 Russian Baby Makers
— Part #3 —
3 Rounds (moderate intensity):
5 Suitcase Deadlifts (each side)
30 Double-Unders
10 Russian Kettlebell Swings (chest-level)
30 Double-Unders
15 AbMat Sit-Ups
*Rest :45s-1:00 between efforts.
— Part #4 —
3 Rounds (low intensity):
4 Scap Retractions
8 Superman Rocks
16 Overhead Circles (8 each direction)
— Part #5 —
4:00 Row, AAB or Ski Erg
Minutes 1+2 – Light Pace
Minutes 3+4 – Moderate Pace