TUESDAY 5.9.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Foam Roll

Thoracic+ Lats

Banded Shoulder Distraction

Foam Roll- Quads + Adductors

Couch Stretch

Pigeon Pose

Activation

500 Meter Row, 10 Spiderman and Reach, each leg

400 Meter Row, 8 Walkouts

300 Meter Row, 6 Inchworms

Barbell Warm-Up

5 Good Mornings

5 Back Squats

5 Snatch Grip Elbow Rotations

5 Snatch-Grip Behind-the-Neck Presses

5 Snatch-Grip Stiff-Legged Deadlifts

5 Overhead Squats

MC1: Metcon (AMRAP – Rounds and Reps)

AMRAP 3:

12/9 Cal Row/Bike

12 Power Snatch (95/65)

Rest 3:00

MC2: Metcon (AMRAP – Rounds and Reps)

AMRAP 3:

12/9 Cal Row/Bike

8 Power Snatch (115/80)

Rest 3:00

MC3: Metcon (AMRAP – Rounds and Reps)

AMRAP 3:

12/9 Cal Row/Bike

4 Power Snatch (135/95)

EC1: Metcon (Time)

EXTRA CREDIT #1

12 Muscle-ups

30 Kipping HSPU

8 Muscle-ups

20 Kipping HSPU

4 Muscle-ups

10 Kipping HSPU

EC2: Metcon (No Measure)

EXTRA CREDIT #2

3 Rounds, NOT for time

30 GHDSU

15 Deadlifts (275/185#)