2
Apr
TUESDAY 4.3.18
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
:30 Seconds
Very Easy Bike/Row
Active Spidermans
Easy Bike/Row
Active Samson
Medium Bike /Row
Inchworms
Faster Bike /Row
Air Squats
Front Rack Stretch – 1 Minute
Banded Walks – 2 Rounds: 10 Steps Each Direction + 10 Air Squats
1: Front Squat (CUSTOM)
Heavy Set at Each:
5-4-3-2-1
Complete each set on the 3:00
*record heavy 1
MC: Metcon (3 Rounds for reps)
AMRAP 4:
21/15 Calorie Assault Bike
21 Toes to Bar
21 Front Squats (115/80)
rest 4 minutes
AMRAP 4:
15/12 Calorie Assault Bike
15 Toes to Bar
15 Front Squats (135/95)
rest 4 minutes
AMRAP 4:
9/6 Calorie Assault Bike
9 Toes to Bar
9 Front Squats (155/105)