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TUESDAY 10.10.17

9
Oct

TUESDAY 10.10.17

Lowry CrossFit – CrossFit

WU: Warm-up (No Measure)

500M Row or 2:00 min DU practice

Group Warm-Up

MC: Metcon (AMRAP – Rounds and Reps)

3 Rounds:

40% of Max Unbroken Strict Handstand Push-ups

30% of Max Unbroken Strict Handstand Push-ups

20% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets,

and rest 2:00 between rounds.

1: Deadlift (Build to a heavy 5)

MC: Metcon (4 Rounds for reps)

RX

On the Minute x 12 (4 Rounds)

1st: 15 Deadlifts (185/125)

2nd: 15 Weighted Sit-Ups

3rd: Max Calorie Row

RX+

On the Minute x 12 (4 Rounds)

1st: 15 Deadlifts (225/155)

2nd: 15 GHD Sit-Ups

3rd: Max Calorie Bike

EC: Metcon (Time)

EXTRA CREDIT

Accumulate 75 Weighted Hip Extensions (35/25)

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