4
Dec
TUESDAY 12.5.17
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Group Warm Up
1: Metcon (Time)
17 Strict Handstand Push-ups
Rest 1:00
15 Strict Handstand Push-ups
Rest :45
13 Strict Handstand Push-ups
Rest :30
11 Strict Handstand Push-ups
Rest :15
9 Strict Handstand Push-ups
2A: Metcon (8 Rounds for time)
8 Rounds, On the 3:00 (E3MOM)
21/15 Calorie Row
100 Meter Sandbag Sprint
OR
2B: Metcon (8 Rounds for time)
8 Rounds, On the 3:00 (E3MOM)
21/15 Calorie Row
10 Burpees
CORE
EXTRA CREDIT
Not For Time:
2:00 L-Sit Hold
2:00 L-Pull-Up Hold
2:00 GHD Hold
*GHD hold mod Hollow Hold