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FRIDAY 1.12.18

11
Jan

FRIDAY 1.12.18

Lowry CrossFit – CrossFit

WU: Warm-up (No Measure)

Foam Roll

Banded Hip Distraction

then

:30 Seconds

Easy Row

Active Spidermans

Medium Row

Active Samson

Faster Row

PVC Pass Throughs

then

Barbell Warm-Up

1: Front Squat (CUSTOM)

3 Reps @ 82%

1 Rep @ 87%

3 Reps @ 82%

1 Rep @ 90%

3 Reps @ 82%

1 Rep @ 93%

Rest as needed between

*Log 1 @ 93% and notate

MC: Metcon (Time)

For Time:

21 – 15 – 9:

Bike for Calories

Thrusters (95/65)

Directly into…

15 – 12 – 9:

Row for Calories

Hang Squat Cleans (95/65)

Directly into…

12 – 9 – 6:

Burpees over Bar

Overhead Squats (95/65)

Row for Calories

EC: Metcon (AMRAP – Reps)

EXTRA CREDIT

AMRAP 7:

20 Double-Unders, 1 Strict Handstand Push-ups

20 Double-Unders, 2 Strict Handstand Push-ups

20 Double-Unders, 3 Strict Handstand Push-ups
Climb until cap is reached. Record SHSPU’s

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