WEDNESDAY 4.25.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

:30 Seconds

Knuckle Drags

Walkouts

Active Samson

Active Spidermans

Air Squats

Push-up to Down Dog

Front Rack Stretch – 1 Minute

Wrist Stretch – :30 Seconds

Pigeon Pose – :30 Seconds Each Leg

Barbell Warm-Up

1: Hang Squat Clean (Build to a heavy 1)

20 min to build to a heavy hang squat clean

AMRAP: Metcon (AMRAP – Reps)

AMRAP 8:

3 Hang Squat Clean (95/65)

3 Toes to Bar

6 Hang Squat Clean (95/65)

6 Toes to Bar

9 Hang Squat Clean (95/65)

9 Toes to Bar

…
increase by 3 each round

EC: Metcon (Time)

EXTRA CREDIT:

Row Conditioning

5 Rounds:

30/21 Calorie Row
Rest 1:00 between. Score is slowest round.