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MONDAY 3.4.19

3
Mar

MONDAY 3.4.19

Lowry CrossFit – CrossFit

If you are registered for the open and want to do or re-do 19.2 you can until 6:00pm MST.

View Public Whiteboard

WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

Banded Shoulder Distraction

1: Back Squat (WAVE SETS)

6 Sets:

Set #1 – 5 Repetitions @ 70%

Set #2 – 3 Repetitions @ 75%

Set #3 – 5 Repetitions @ 70%

Set #4 – 3 Repetitions @ 80%

Set #5 – 5 Repetitions @ 70%

Set #6 – 3 Repetitions @ 85%

*3 Waves. All three sets of 5 are completed at 70%, and the three sets of 3 progress from 75-80-85%. Rest as needed between sets. Log 3 at 85%

MC: Metcon (Time)

RX+

21-18-15:

Russian KB Swings (70/53)

C2B Pull-Ups

Push Jerks (135/95)

RX

21-18-15:

Russian KB Swings (53/35)

Pull-Ups

Push Jerks (95/65)
*RX+ or RX. Not both.

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