TUESDAY 4.10.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

200 Meter Run

Quad Stretch

Knee To Chest

Straight Leg Kicks

Side Lunge

Walking Samson

Walking Spiderman

Inchworms

3 Air Squats + 1 Broad Jump

High Knees

Butt Kickers

Movement Prep

Pull-Up

10 Second Dead Hang

10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Pull-ups or Ring Rows

3 Pull-ups

Kettlebell

With Lighter Weight

5 Kettlebell Deadlifts

5 Russian Swings

5 Full Swings

1: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

2: Metcon (Time)

3 Giant Sets:

10 Dumbbell Bench Press

15 Romanian Deadlifts

20 Close Grip Pushups

25 Weighted Hip Extensions (25/15)

Rest 2:00
Athletes choice on weight, but aim for straight sets. You may build in weight over the rounds.