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SATURDAY 12.24.16

24
Dec

SATURDAY 12.24.16

Lowry CrossFit – CrossFit

During core days you will move through the core work at a rapid pace with good form. Try to keep your heart rate elevated the entire time. Minimal rest between exercises.

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Warm-up

-1000M Row

or 500M Row and 400 Run

– 20 PVC Pass Thru’s

– 10 Push-Ups to Downward dog

1: Metcon (No Measure)

3 Rounds:

15 Plank with leg slides

15 Reverse V ups with sliders

20 sliding mountain climbers
*move to next super-set with no rest

2: Metcon (No Measure)

3 Rounds:

10 Strict Toes to Bar

15 Weighted Sit-Ups (dumbbell)

:45 Side Planks (each side)
*move to last super-set with no rest

3: Metcon (No Measure)

3 Rounds:

20 Landmine Rotations (10 each arm)

20 Let Lifts

16 Landmine Bar Toss (8 each side)

MC: Metcon (Time)

3 Rounds:

500M Row

21 Burpees

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