TUESDAY 6.12.18

Lowry CrossFit – CrossFit

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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.