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TUESDAY 4.11.16

10
Apr

TUESDAY 4.11.16

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Foam Roll Thoracic and Lats

Banded Shoulder Distraction

Foam Roll Quads+Adductors

Couch Stretch

Pigeon Pose

Activation:

2 Rounds:

10 Pushups

15 AbMat Sit-Ups

200 Meter Run

MC: Boat Race (Time)

Conditioning

3RFT:

500m Row

400m Run
*Rest 3 minutes between each round

EC1: Metcon (AMRAP – Rounds)

EXTRA CREDIT #1

Stamina Conditioning

EMOMx10:

Odd: 7 TTB + 7 OHS (115/85)

Even: 7 Bar Facing Burpees + 7 TTB

EC2: Metcon (AMRAP – Reps)

EXTRA CREDIT #2

Gymnastic Conditioning

3 Sets:

In a 2:30 minute window, complete:

1:45 of Row (2:00 500m split)

Max Muscle-ups in remaining

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