9
Jul
TUESDAY 7.10.18
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
Banded Shoulder Distraction
Banded Walks
MC: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
1A: Metcon (Weight)
Body Armor A
5 Giant Sets:
8 Unbroken Bench Press
8 Unbroken Hang Power Cleans
Build to Heavy Set on Both. Rest 2 Minutes Between.
1B: Metcon (Time)
Body Armor B
3 Giant Sets:
10 Dumbbell Push Presses
15 Weighted AbMat Sit-ups
Max Close Grip Push-ups
20 GHD Sit-ups or 20 Hollow Rocks
Rest 2 Minutes Between.