13
Mar
WEDNESDAY 3.14.18
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row or 400M Run
Foam Roll
Banded Shoulder Distraction
Banded Good Mornings
1:00 Pigeon Stretch
1:00 Childs Pose
1: Jerk Complex (Build to a heavy 1)
2 Push Jerks
1 Split Jerk
MC: Metcon (4 Rounds for reps)
Every Minute on the Minute x 16 (4 Rounds):
1st: 15/12 Calorie Bike
2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups
3rd: 15/12 Calorie Bike
4th: 10 Chest to Bar Pull-Ups