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MONDAY 2.22.16

22
Aug

MONDAY 2.22.16

Lowry CrossFit – CrossFit

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Warm-up

Banded Hip extensions

(5 mim)

Then

25 Calories on row

15 Goblet squat thruster (53/35)

20 Push Ups

1: Back Squat (5X5)

*72.5% of 1RM

2: Shoulder Press (4X4)

*75% of 1RM

MC: Metcon (Time)

For Time:

15-12-9-6-3

Handstand Push Ups

Sit Ups

Front Squat
RX+

Strict HSPU’s

GHD Sit-Ups

FS (185/125)

RX

HSPU’s

Sit-Ups

FS (135/95)

SC1

HRPU

Sit-Ups

FS (115/75)

EC1: Metcon (Time)

COMPETITORS EXTRA CREDIT #1

Row 15/12 Calories x 10

Rest :90

EC2: Metcon (AMRAP – Reps)

COMPETITORS EXTRA CREDIT #2

20 Bar Facing Burpees x 5

Rest :90

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