WEDNESDAY 3.14.18

Lowry CrossFit – CrossFit

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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