11
Jul
THURSDAY 7.12.18
Lowry CrossFit – CrossFit
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)
AMRAP 15:
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)