15
May
TUESDAY 5.16.17
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Foam Roll-back/legs
Banded Shoulder Distraction
500 Meter Row, 10 Spiderman and Reach, each leg
400 Meter Row, 8 Walkouts
300 Meter Row, 6 Inchworms
*In each row, gradually build from a slow pace to a medium pace.
Activation:
3 Rounds:
200 Meter Run, 7 Kettlebell Swings, 5 Pull-Ups
*Not for time, but to awaken these movement patterns. Gradually build in speed on the runs.
MC: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
EC: Metcon (AMRAP – Rounds)
EXTRA CREDIT
RX
EMOMx16:
Odd: 12 Wallballs (20/14#)
Even: 6 Ring Dips
RX+
EMOMx16:
Odd: 15 Wallballs (20/14#)
Even: 6 Bar MU