THURSDAY 3.14.19

Lowry CrossFit – CrossFit

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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