WEDNESDAY 1.23.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Glute and Hip activation- Hip Halo
Barbell Warm-Up
MC1: Metcon (Weight)
On the 2:00 x 5 Rounds:
3 Front Squats
6 Back Squats
25-50′ Handstand Walk
Round #1 – 55% of 1RM Front Squat
Round #2 – 60% of 1RM Front Squat
Rounds #3+4+5 – 65% of 1RM Front Squat
In terms of practice, it can be handstand walk attempts till 1:30, or one of the following drills below:
Handstand Hold Weight Shifting
Box Shoulder Taps
Wall-Facing Handstand Hold
Wall Walks
MC2: “Girl Power” (AMRAP – Rounds and Reps)
AMRAP 18:
RX+
21/15 Calorie Assault Bike
3 Rounds of “CTB Cindy”
5 Squat Cleans (225/155)
RX
21/15 Calorie Assault Bike
3 Rounds of “Cindy”
5 Squat Cleans (185/135)
1 Round of “CTB Cindy”:
5 CTB Pull-Ups, 10 Pushups, 15 Air Squats
*Rower 30/21 cal
EC: Metcon (No Measure)
EXTRA CREDIT Body Armor:
3 Supersets:
:30s Kettlebell Front Squat Hold
10 Kettlebell Bent Over Rows (each side)
50 Banded Pull-Aparts