WEDNESDAY 8.31.16

Lowry CrossFit – CrossFit

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Warm-up

Floss Ankles

Floss Quads above Knee

Childs Pose 2:00

Then

4 Steady Rounds:

10 Lateral Goblet Squats

15 Wallballs

15 Calorie Row

1: Back Squat (4X4)

*85% of 1RM

2: Neutral Grip Rest Pause Dumbbell Strict Press (3X max effort)

What is rest pause? Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.

MC: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

20 Wallballs 20/14lbs

10 Power Cleans

10 Kipping Handstand Push Ups
Power Cleans

RX+ 155/105

RX 135/95

SC1 115/80

Kipping HSPU’s – box HSPU’s

EC1: Metcon (AMRAP – Reps)

COMPETITORS EXTRA CREDIT #1

3 Rounds:

:30 Max GHD Sit-ups

Rest :30

:30 At Parallel Sit-up Hold

Rest 3 Minutes

EC2: Dumbbell Bench (4X8)

COMPETITORS EXTRA CREDIT #2

*AHAP