WEDNESDAY 6.22.16

Lowry CrossFit – CrossFit

During core days you will move through the core work at a rapid pace with good form. Try to keep your heart rate elevated the entire time. Minimal rest between exercises.

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Warm-up

– 20 PVC Pass Thru’s

– 10 Push-Ups to Downward dog/Pedals

1: Metcon (No Measure)

3 Rounds:

20 Band Rotations Low to High (10 Right Side, 10 Left Side)

20 V-Ups

20 Band Rotations (High to Low (10 Right Side, 10 Left Side)
*move to next super-set with no rest

2: Metcon (No Measure)

3 Rounds:

10 Strict Toes to Bar

15 Weighted Sit-Ups (dumbbell)

:45 Side Planks (each side)
*move to last super-set with no rest

3: Metcon (No Measure)

3 Rounds:

20 Landmine Rotations (10 each arm)

20 Leg Lifts

16 Landmine Bar Toss (8 each side)

4: CARDIO (No Measure)

AMRAP 20

500M Row

500M Run
Try to keep heart rate between 145-165 bpm