WEDNESDAY 12.5.18

Lowry CrossFit – CrossFit

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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.