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TUESDAY 10.17.17

16
Oct

TUESDAY 10.17.17

Lowry CrossFit – CrossFit

WU: Warm-up (No Measure)

2:00 Row, Run or DU practice

Foam Roll

Group Warm-Up

1: Handstand Push-ups (CUSTOM)

2 Rounds:

50% of Max Unbroken Strict Handstand Push-ups

40% of Max Unbroken Strict Handstand Push-ups

30% of Max Unbroken Strict Handstand Push-ups

*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

MC1: Metcon (AMRAP – Reps)

AMRAP 4:

27/20 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

rest 4 minutes

MC2: Metcon (AMRAP – Reps)

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

rest 4 minutes

MC3: Metcon (AMRAP – Reps)

AMRAP 4:

15/10 Calorie Row

15 Burpees

15 Pull-ups

MC: Metcon (AMRAP – Reps)

Total Reps

EC: Metcon (No Measure)

EXTRA CREDIT

3 Rounds For Quality:

21 Calorie Assault Bikd

15 Med-ball GHD Sit-Ups (20/14)

9 Glute Ham Raises

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