22
May
TUESDAY 5.23.17
Lowry CrossFit – CrossFit
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