TUESDAY 5.23.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Foam Roll

Banded Shoulder Mobility

Pigeon Pose

Banded Hip/Ankle Distraction

Calf/Achilles Stretch

Activation

500 Meter Row 10 Good Mornings (banded or barbell)

400 Meter Row, 10 Box Jumps (24/20)

300 Meter Row, 10 Romanian Deadlifts

MC: Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

EC: Metcon (AMRAP – Rounds and Reps)

EXTRA CREDIT

Stamina Conditioning

RX

EMOMx20

Odd: 12 Wallballs (20/14)

Even: 12/9 Cal Row

RX+

EMOMx20

Odd: 15 Wallballs (20/14)

Even: 15/12 Cal Row