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TUESDAY 12.11.18

10
Dec

TUESDAY 12.11.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

Group Warm-Up

MC: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 15:

27/18 Calorie Assault Bike or 30/21 Row

21 Sit-Ups

15 Pull-Ups

9 Power Cleans (155/105)

RX+

AMRAP 15:

27/18 Calorie Assault Bike

21 GHD Sit-ups

15 Chest to Bar Pull-ups

9 Power Cleans (185/135)

BA: Metcon (No Measure)

3 Giant Sets:

10 Sliding Hamstring Curls (w/sliders)

24 Glute Bridges

Max Effort Hollow Hold

EC: Metcon (Time)

EXTRA CREDIT:

2 Rounds:

40% of Max Ring Muscle-ups + 100 Double Unders

30% of Max Ring Ring Muscle-ups + 100 Double Unders

20% of Max Ring Ring Muscle-ups
*Rest 3 Minutes Between Rounds

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