WEDNESDAY 5.4.16

Lowry CrossFit – CrossFit

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Warm-up

1. 400m Run

2. Accumulate 1 min Handstand hold (Box HS Hold)

*2 min cap

3. 20 PVC Pass throughs

4. Jerk Complex

– 10 Alternating Overhead lunges

– 5 Jerk stances

– 5 Tall jerks

Behind The Neck Jerk (1RM)

*20 MIN to establish 1RM

Shoulder Press (1RM)

*20 MIN to establish 1RM

Push-ups (TABATA 20sec ME/10sec REST)

8 Rounds

**1 min rest before TABATA Ring Rows

Ring Rows (TABATA 20sec ME/10sec REST)

8 Rounds