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HAPPY VALENTINES DAY

13
Feb

HAPPY VALENTINES DAY

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Foam Roll

Banded Shoulder Distraction

then

1 Minute

Easy Row

Active Spidermans

:45 Seconds

Moderate Row

Push-up to Down Dog

:30 Seconds

Faster Row

Air Squats

then

Barbell Warm-Up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

5 Front Squats

1: Overhead Squat (Build to a moderate 3)

MC1: Metcon (AMRAP – Reps)

AMRAP 3

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (75/55)
*Rest 3 minutes

MC2: Metcon (AMRAP – Reps)

AMRAP 3

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (95/65)
*Rest 3 minutes

MC3: Metcon (AMRAP – Reps)

AMRAP 3

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (115/80)
*Rest 3 minutes

MC4: Metcon (AMRAP – Reps)

AMRAP 3

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (135/95)

EC: Squat Snatch (CUSTOM)

EXTRA CREDIT

Squat Snatch

On the Minute x 9 (3 Rounds)

Minute 1 – 3 Repetitions @ 70%

Minute 2 – 2 Repetitions @ 75%

Minute 3 – 1 Repetition

@ 80%

*log 80%

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