THURSDAY 5.25.17

Lowry CrossFit – CrossFit

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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