6
Aug
TUESDAY 8.7.18
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
:30 Seconds
Slow Row
Active Spidermans
Alternating Bird Dog
Medium Row
Active Samson
Hollow Hold
Fast Row
Push-up to Down Dog
Superman Hold
1:00 Childs Pose
1:00 PVC Pass Thru’s
1:00 PVC Lat Stretch
1: Metcon (AMRAP – Reps)
AMRAP 5:
20 Double Unders, 2 Kipping Handstand Push-ups
20 Double Unders, 4 Kipping Handstand Push-ups
20 Double Unders, 6 Kipping Handstand Push-ups
Continue to add (2) repetitions per round.
MC: “Lead Foot” (3 Rounds for reps)
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
EC: Metcon (Time)
EXTRA CREDIT:
10 Minute Recovery Bike
On the 2:00, 4:00, 6:00, 8:00:
Max Effort L-Sit Hold
*log total L-sit time