23
May
WEDNESDAY 5.24.17
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Foam Roll- Thoracic and Lats
Banded Shoulder Distraction
Front Rack Stretch
Wrist Stretches
Couch Stretch
Pigeon Stretch
10 min
Activation
500M Row (slow pace)
Barbell Warmup (Empty Barbell)
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Reach
5 Stiff-Legged Deadlifts
5 Front Squats
10 min
1: Power Clean (3X3)
(65%/3)3
10 min
2: Back Squat (3X3)
(65%/3)3
10 Min
MC: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
15 Min Cap
EC: Clean Pull (3X3)
EXTRA CREDIT
(75%/3)3