4
May
WEDNESDAY 5.4.16
Lowry CrossFit – CrossFit
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