TUESDAY 3.20.18

Lowry CrossFit – CrossFit

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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