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FRIDAY 11.10.17

9
Nov

FRIDAY 11.10.17

Lowry CrossFit – CrossFit

WU: Warm-up (No Measure)

Row or Bike for 2:00.

Couch Stretch

Pigeon Stretch

Group Warm-Up

1: Back Squat (5X3)

*85% of 1RM

MC1: Metcon (AMRAP – Reps)

8 Rounds

:20 Seconds Back Squats (45/35)

:10 Seconds Rest

:20 Seconds Double Unders

:10 Seconds Rest
Rest 3:00

**PLEASE PLACE BARBELLS DOWN GENTLY AFTER EACH ROUND! (yes caps)

MC2: Metcon (AMRAP – Reps)

8 Rounds

:20 Seconds KB Snatches (53/35)

:10 Seconds Rest

:20 Seconds Kipping Handstand Push-ups

:10 Seconds Rest
*scale for HSPU, HRPU’s.

Rest 3:00

MC3: Metcon (Calories)

8 Rounds:

:20 Seconds Calorie Row

:10 Seconds Rest

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