THURSDAY 4.15.16

Lowry CrossFit – CrossFit

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SKILL WORK

Handstand Progressions

Oly Complex (1 Complex every :90 for 15 minutes)

Snatch

2 Overhead Squats
*Build to a heavy 1 rep

Set 1: 0:00

Set 2: 1:30

Set 3: 3:00

Set 4: 4:30

Set 5: 6:00

Set 6: 7:30

Set 7: 9:00

Set 8: 10:30

Set 9: 12:00

Set 10: 13:30

Metcon (AMRAP – Reps)

AMRAP 4

5 Chest To Bar (Pull Ups)

Walking Lunge Length of Gym w/odd object (WB/KB/Slamball)

5 Handstand Push Ups (Box Push Up)

Walking Lunge Length of Gym w/odd object
*Coaches pick object athlete will lunge with

**Log combined reps of C2B (Pull-Ups) and HSPU’s (Box HSPU)

***Rest 1 minute

Metcon (AMRAP – Reps)

AMRAP 5

5 Burpees to a 6″ target

Walking Lunge Length of gym w/ odd object used in prior AMRAP

8 Wall Balls (20/14)

Walking Lunge Length of Gym w/odd object used in prior AMRAP
*Log combined reps of Burpees and Wall Balls