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SATURDAY 5.4.19

3
May

SATURDAY 5.4.19

Lowry CrossFit – CrossFit

Weekend Schedule:
Saturday 5.4.19
8:00am- WOD
9:00am-11:00am- Open Gym

Sunday 5.5.19
10:00am-12:00pm- Open Gym

View Public Whiteboard

WU: Warm-up (No Measure)

20:00min

500M Row

Foam Roll

Hip Halo

Banded Shoulder Distraction

then

:30s Spiderman + Reach

10 Hollow Rocks

:30s Walkouts

:30s Russian Baby Makers

10 Slow Wall Squats

1:00 Wrist Stretches on Box –

1:00 Laying Front Rack Stretch

15 Light Banded Pull-Aparts

10 OH Squats (empty barbell)

10 Hang Muscle Cleans (empty barbell)

10 Front Squats (empty barbell)

10 Thrusters (empty barbell)

MC: “Sleep Walk” (3 Rounds for reps)

In Teams of 3…

“Sleep Walk” Part #1

In a 7:00 Window: 100/70 Calorie Assault Bike

Time Remaining – Max Overhead Squats (95/65)

Rest 3:00

“Sleep Walk” Part #2

In a 6:00 Window: 75/50 Calorie Assault Bike

Time Remaining – Max Hang Squat Cleans (115/85)

Rest 3:00

“Sleep Walk” Part #3

In a 5:00 Window: 50/30 Calorie Assault Bike

Time Remaining – Max Thrusters (135/95)

EC: Overhead Squat (10 min to build to 1RM)

EXTRA CREDIT

BA: Metcon (No Measure)

EXTRA CREDIT

Body Armor

3 Giant Sets:

10 Single Leg Lateral Box Step-Ups (5/each)

200m Single Kettlebell Farmers Carry

30 Weighted AbMat Sit-Ups

Rest 2:00 between sets

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