4
Dec
WEDNESDAY 12.5.18
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
Group Warm-Up
MC: “Rugrats” (Time)
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs
15 Dumbbell Front Squats
15/12 Calorie Assault Bike
Box – 24″/20″
Dumbbells – 2 x 50’s/35’s or 95/65 on barbell
Rower 18/13 cal
Score today is our *slowest* round.
BA: Metcon (No Measure)
Body Armor
3 Giant Sets:
10 Barbell Good Mornings
20 Box Step-Ups
30 Glute Bridges
Rest 2:00 between sets.
Athlete’s choice on all three movements, and we are free to build in loading over the course of the three sets. Our intentions however are to complete each set unbroken. Loads that challenge us, but those that allow our best technique – no less cause us to need to break repetitions up.