WEDNESDAY 5.6.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

2:00 Bike/Row/JR/Run

Foam Roll

Banded Shoulder Distraction

Glute Activation (Hip Circle)

Banded Good Morning

Warm-Up

1: Metcon (3 Rounds for weight)

Deadlift + Strict Handstand Push-ups

Minutes 0-5: Romanian Deadlift (Build to Moderate Set of 5)

Minutes 5-10: Sumo Deadlift (Build to a Moderate Set of 3)

Minutes 10-15: Conventional Deadlift (Build to a Heavy Set of 1)
After each deadlift set, complete 1 set of Strict Handstand Push-ups, at 25% of your best set.

MC: Metcon (4 Rounds for time)

On the 4:00 x 4 Sets:

100′ Walking Lunge

15 Deadlifts (185/135)

15/10 Calorie Bike or Row
*score each rounds split

EC: Metcon (No Measure)

EXTRA CREDIT:

3 Sets:

Max Effort Bodyweight Bench Press

Directly into…

Max Effort Push-ups