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TUESDAY 6.6.17

5
Jun

TUESDAY 6.6.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Foam Roll

Pigeon Pose

Banded Shoulder Distraction

Activation

5-4-3-2-1:

Spiderman and Reach, each leg

Inchworms

Barbell Warmup

With an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

MC1: Metcon (AMRAP – Rounds and Reps)

AMRAP 4:

RX

27 Hang Power Cleans (95/65)

27 Wallballs (20/14#)

27 Calorie Row

RX+

AMRAP 4:

27 Hang Power Cleans (135/95)

27 Wallballs (20/14#)

27 Calorie Bike

Rest 4:00

MC2: Metcon (AMRAP – Rounds and Reps)

AMRAP 4:

21 Hang Power Cleans (95/65)

21 Wallballs (20/14#)

21 Calorie Row

RX+

AMRAP 4:

21 Hang Power Cleans (135/95)

21 Wallballs (20/14#)

21 Calorie Bike

Rest 4:00

MC3: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 4:

15 Hang Power Cleans (95/65)

15 Wallballs

15 Calorie Row

RX+

AMRAP 4:

15 Hang Power Cleans (135/95)

15 Wallballs

15 Calorie Bike

EC: Metcon (AMRAP – Rounds)

EXTRA CREDIT

Stamina Conditioning

RX

EMOMx20:

Odd: 6 Power Cleans (135/95)

Even: 10 Hand Release Push-Ups

RX+

EMOMx20:

Odd: 6-10 Power Cleans (155/105)

Even: 6-10 Strict HSPU

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