24
May
THURSDAY 5.25.17
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Banded Hip Distraction
Olympic Wall Squat
Bull Dog Complex
Calf/Mobility
20 PVC pass thru
Activation
3 Rounds:
200M Run
10 Jumping Air Squats
:30 OH Plate Hold (45/25)
MC: Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
EC1: Metcon (Time)
EXTRA CREDIT
Row Conditioning
10×30 Cals
Rest 1:00 after each set
EC2: Metcon (AMRAP – Reps)
EXTRA CREDIT #2
EMOMx5:
10-8-6-4-2 Squat Clean Thrusters
Start at 135 and add weight (your choice) every round
Rest 5:00
EMOMx5:
10-8-6-4-2 Squat Clean Thrusters
Start at 135 and add weight (your choice) every round