THURSDAY 7.12.18


THURSDAY 7.12.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row or 400M Run

Foam Roll

1:00 Childs Pose

1:00 Dumbbell Ankle Stretch (Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe)

Banded Shoulder Distraction

1:00 PVC Pass-Thru and Figure 8’s

MC: Metcon (AMRAP – Rounds and Reps)


1 Rope Climb

12 Double Dumbbell Push Press (50/35)

1 Rope Climb

100 Meter Wreck Bag Run (50/35)
Movement Substitutions

Seated Rope Pulls (2:1 Ratio)

1/2 Rope Climbs (2:1 Ratio)

Pull-ups (5:1 Ratio)

Ring Rows (5:1 Ratio)

Barbell Push Press (95/65)