WEDNESDAY 2.28.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

:30 Seconds

Light Shuttle Sprint

Active Spidermans

Medium Shuttle Sprint

Push-up to Down Dog

Fast Shuttle Sprint

Air Squats

PVC Pass Throughs – :30 Seconds

Ankle Stretch – :30 Seconds Each Side

PVC Overhead Squats – :30 Seconds

Barbell Warm-Up

1: 3 Position Squat Snatch (CUSTOM)

Hi-Hang

Hang

Ground
On the 1:30 x 5 Sets:

1 Set @ 60%

1 Set @ 65%

3 Sets @ 70%

1: Pause Overhead Squat (3X3)

Extra Credit #2

3 Second Pause at bottom
3 Sets of 3 Pause Overhead Squats (75%)

*After each set, 30% Max Ring Muscle-ups

MC1: Metcon (AMRAP – Reps)

AMRAP 5:

30 x 10 Meter Shuttle Run Buy-In

AMRAP in time remaining:

3 Squat Snatches (115/80)

6 Barbell-Facing Burpees
*rest 5 minutes

**record snatch and burpee reps

MC2: Metcon (AMRAP – Reps)

AMRAP 5:

30 x 10 Meter Shuttle Run Buy-In

AMRAP in time remaining:

3 Squat Snatches (115/80)

6 Barbell-Facing Burpees