TUESDAY 5.16.17

Lowry CrossFit – CrossFit

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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