10
Apr
TUESDAY 4.11.16
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Foam Roll Thoracic and Lats
Banded Shoulder Distraction
Foam Roll Quads+Adductors
Couch Stretch
Pigeon Pose
Activation:
2 Rounds:
10 Pushups
15 AbMat Sit-Ups
200 Meter Run
MC: Boat Race (Time)
Conditioning
3RFT:
500m Row
400m Run
*Rest 3 minutes between each round
EC1: Metcon (AMRAP – Rounds)
EXTRA CREDIT #1
Stamina Conditioning
EMOMx10:
Odd: 7 TTB + 7 OHS (115/85)
Even: 7 Bar Facing Burpees + 7 TTB
EC2: Metcon (AMRAP – Reps)
EXTRA CREDIT #2
Gymnastic Conditioning
3 Sets:
In a 2:30 minute window, complete:
1:45 of Row (2:00 500m split)
Max Muscle-ups in remaining