TUESDAY 6.6.17
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Foam Roll
Pigeon Pose
Banded Shoulder Distraction
Activation
5-4-3-2-1:
Spiderman and Reach, each leg
Inchworms
Barbell Warmup
With an empty barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
MC1: Metcon (AMRAP – Rounds and Reps)
AMRAP 4:
RX
27 Hang Power Cleans (95/65)
27 Wallballs (20/14#)
27 Calorie Row
RX+
AMRAP 4:
27 Hang Power Cleans (135/95)
27 Wallballs (20/14#)
27 Calorie Bike
Rest 4:00
MC2: Metcon (AMRAP – Rounds and Reps)
AMRAP 4:
21 Hang Power Cleans (95/65)
21 Wallballs (20/14#)
21 Calorie Row
RX+
AMRAP 4:
21 Hang Power Cleans (135/95)
21 Wallballs (20/14#)
21 Calorie Bike
Rest 4:00
MC3: Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 4:
15 Hang Power Cleans (95/65)
15 Wallballs
15 Calorie Row
RX+
AMRAP 4:
15 Hang Power Cleans (135/95)
15 Wallballs
15 Calorie Bike
EC: Metcon (AMRAP – Rounds)
EXTRA CREDIT
Stamina Conditioning
RX
EMOMx20:
Odd: 6 Power Cleans (135/95)
Even: 10 Hand Release Push-Ups
RX+
EMOMx20:
Odd: 6-10 Power Cleans (155/105)
Even: 6-10 Strict HSPU