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THURSDAY 12.20.18

19
Dec

THURSDAY 12.20.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Glute Activation

1: Metcon (No Measure)

Alternating EMOM x 12 (3 Rounds):

Minute 1 – 14/10 Calorie Row

Minute 2 – 5 Scap Retractions + 4 Kip Swings + 3 Strict Pull-Ups + 10 Air Squats

Minute 3 – 15 Sit-Ups

Minute 4 – 5 Slow Wall Squats (a few inches away facing wall)

MC: “Power Puff” (Time)

For Time:

30 Toes to Bar

30/21 Calorie Assault Bike

15 Power Cleans (175/115)

60/42 Calorie Assault Bike

15 Power Cleans (175/115)

30/21 Calorie Assault Bike

30 Toes to Bar
*30/21 Row

Power Clean

155/105

135/95

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