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THURSDY 8.16.18

15
Aug

THURSDY 8.16.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

1:00 minute

Easy Row

Active Samson

Medium Row

Push-up to Down Dog

Faster Row

Active Spidermans

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

1: “Shipwreck” (Time)

5 Rounds For Time:

500 Meter Row

10 Power Cleans (75/55)

16 Barbell Reverse Lunges (75/55)

24 AbMat Sit-ups

EC: Metcon (Time)

EXTRA CREDIT:

4X400M Run

*rest 1:1

Score is fastest split time.

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