TUESDAY 4.4.16

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Mobility

Foam Roll

Thoracic and Lats

Banded Shoulder Distraction

Foam Roll Quads and Adductors

Couch Stretch

Pigeon Pose

Activation

3 Rounds:

15 Single Unders, 15 Double-Unders, 10 Single Unders, 10 Double-Unders

250 Meter Moderate Row

5 Spiderman and Reach, each leg
10 Minutes

MC: Metcon (Time)

Conditioning

3 Rounds:

50 DU, 20 Wallballs (20/14#)

then

50 Calorie Row/Bike

2 Rounds:

50 DU, 20 Wallballs (20/14#)

then

35 Calorie Row/Bike

1 Round:

50 DU, 20 Wallballs (20/14#)

20 Calorie Row/Bike

EC1: Metcon (AMRAP – Rounds)

EXTRA CREDIT #1

Stamina Conditioning

EMOMx:10:

5 Bar Burpees + 5 Thrusters (115/80)

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 45 seconds