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