18
Dec
TUESDAY 12.19.17
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
:30 Seconds
Active Spidermans
Cossack Squats
Active Samson
Air Squats
Push-up to Down Dog
Banded Side Shuffles
Pausing Banded Air Squats
PVC Pass Thru’s
1: Metcon (AMRAP – Reps)
Alternating On the Minute x 12
Odd – 18/15 Calorie Row
Even – Max Strict Handstand Push-ups in :40 Seconds
2: Paused Front Squat (Build to a heavy single)
MC : Metcon (AMRAP – Reps)
RX
AMRAP 5:
21-15-9
Kettlebell Swings (53/35)
Front Squat (115/85)
Calorie Bike
RX+
AMRAP 5:
21-15-9
Kettlebell Swings (70/53)
Front Squat (135/95)
Calorie Bike
Rest 5:00
MC2: Metcon (AMRAP – Reps)
RX
AMRAP 5:
21-15-9
Kettlebell Swings (53/35)
Front Squat (95/65)
Calorie Bike
RX+
AMRAP 5:
21-15-9
Kettlebell Swings (70/53)
Front Squat (115/80)
Calorie Bike