TUESDAY 7.31.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Row, Run or Bike

Foam Roll

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :45 Seconds

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Ankle Stretch – :30 Seconds Each Side

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Barbell Warm-Up

1: Power Clean Primer (build to moderate)

3-Position Pausing Power Clean

2: Power Clean (Build to 10 rep max)

touch and go

MC: “Jump City” (Time)

For Time:

1 Round:

800 Meter Run

80 Double Unders

21 Hang Power Cleans (155/105)

2 Rounds:

400 Meter Run

40 Double Unders

15 Hang Power Cleans (155/105)

3 Rounds:

200 Meter Run

20 Double Unders

9 Hang Power Cleans (155/105)