19
Mar
TUESDAY 3.20.18
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
:20 Seconds
Easy Shuttle Runs
Quad Stretch
Knee To Chest
Faster Shuttle Runs
Straight Leg Kicks
Side Lunge
Cradle Stretch
Faster Shuttle Runs
Walking Spiderman
Walking Samson
Push-up to down Dog
Faster Shuttle Runs
3 Air Squats + Broad Jump
High Knees
Butt Kickers
1: Paused Front Squat (Build to a heavy)
3 second pause at bottom
MC: Metcon (AMRAP – Rounds and Reps)
4 Rounds, On the 4:00:
12 Thrusters (95/65)
15/12 Calorie Bike
18 x 10 Meter Shuttle Sprints
EC: Metcon (No Measure)
EXTRA CREDIT
Not For Time:
21-18-15-12-9
GHD Sit-Ups
:15 Second L-Sit Hold After Each Set