TUESDAY 12.12.17

Lowry CrossFit – CrossFit

WU: Warm-up (No Measure)

500M Row

Foam Roll

Group Warm-Up

then

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

completed with empty barbell

1: Metcon (Time)

18 Strict Handstand Push-ups, Rest 1:00

16 Strict Handstand Push-ups, Rest :45

14 Strict Handstand Push-ups, Rest :30

12 Strict Handstand Push-ups, Rest :15

10 Strict Handstand Push-ups

MC: Metcon (Time)

RX

For Time:

20 Power Snatches (95/65)

20 Barbell-Facing Burpees

20 Overhead Squats (95/65)

20 Barbell-Facing Burpees

20 Squat Snatches (95/65)

RX+

For Time:

20 Power Snatches (115/80)

20 Barbell-Facing Burpees

20 Overhead Squats (115/80)

20 Barbell-Facing Burpees

20 Squat Snatches (115/80)

CORE

EXTRA CREDIT

3 Sets, Not For Time:

10 Glute Ham Raises

20 GHD Sit-Ups

10 Hip and Back Extensions

20 Empty Barbell Good Mornings