WEDNESDAY 8.15.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

:30 Seconds

Easy Bike/Row

Push-up to Down Dog

Moderate Bike/Row

Active Spidermans

Faster Bike/Row

Active Samson

Barbell Warm-Up

10 Good Mornings

10 Deadlifts

10 Single leg romanian DL (5 l/r)

10 Bent over barbell row

1: Deadlift (EMOM 8)

On the Minute x 8:

2 Repetitions

MC: Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

20 Deadlifts (225/155)

10 Chest to Bar Pull-Ups

20/15 Calorie Assault Bike or Row

10 Chest to Bar Pull-Ups

EC: Metcon (No Measure)

EXTRA CREDIT

Midline

3 Sets, Not For Time:

20 GHD Sit-Ups

20 Weighted Hip Extensions

20 Glute Bridges