TUESDAY 1.16.18

Lowry CrossFit – CrossFit

WU: Warm-up (No Measure)

Foam Roll/Shoulder Mob

then

:30 Seconds

Easy Bike/Row

Walkouts

Medium Bike /Row

Active Spidermans

Faster Bike /Row

Push-up to Down Dog

MC: Metcon (Time)

4 Rounds:

21/15 Calorie Assault Bike or Row

15 Toes to Bar

7 Clean and Jerks (155/105)
SC1- 135/95

SC2- 115/75

30/24 Airdyne

CORE

Not for Time:

4 Sets:

7 Glute Hamstrings Curls (sliders)

14 Supermans

21 GHD Sit-Ups or weighted sit-ups

EC: Muscle-ups (CUSTOM)

EXTRA CREDIT

7 Rounds:

:20 Seconds Max Ring Muscle-ups

:40 Seconds Rest