11
Jun
TUESDAY 6.12.18
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row or 400M Run
Foam Roll
1 min pigeon Pose
1 Min couch stretch
1 min child pose
1: Front Squat (CUSTOM)
5 Reps @ 75%
1 Rep @ 80%
5 Reps @ 75%
1 Rep @ 85%
5 Reps @ 75%
1 Rep @ 90%
*log 1 @ 90% and notate
MC: “Kelen Helly” (Time)
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”
*1 Round of Kelly:
400m Run
30 Wall Balls (20/14)
30 Box Jumps (24/20)
*1 Round of Helen:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
EC: Bar Muscle-ups (CUSTOM)
EXTRA CREDIT
4 Rounds, Not For Time:
1:30 Light Bike, Row, or Ski Erg
30% of Estimated Max Bar Muscle-Up Set.