10
Jul
THURSDAY 7.11.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
Hip Halo
Banded Shoulder Distraction
1: Metcon (3 Rounds for reps)
3 Supersets:
Max Effort Body Weight Bench
Max Effort Strict Pull-Ups
MC: “Mind Eraser” (AMRAP – Rounds and Reps)
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run
MOB: Metcon (No Measure)
Recovery
— Upper Body —
1. Puppy Pose – 1:00
2. Shoulder to Floor – 1:00/each
3. Wrist Stretches – 1:00
— Lower Body —
1. Couch Stretch – 2:00/each
2. Pigeon Pose – 2:00/each
3. Butterfly – 1:30
4. Pike – 1:00
5. Straddle – 1:00
6. Kneeling Split – 1:00