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TUESDAY 8.7.18

6
Aug

TUESDAY 8.7.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

:30 Seconds

Slow Row

Active Spidermans

Alternating Bird Dog

Medium Row

Active Samson

Hollow Hold

Fast Row

Push-up to Down Dog

Superman Hold

1:00 Childs Pose

1:00 PVC Pass Thru’s

1:00 PVC Lat Stretch

1: Metcon (AMRAP – Reps)

AMRAP 5:

20 Double Unders, 2 Kipping Handstand Push-ups

20 Double Unders, 4 Kipping Handstand Push-ups

20 Double Unders, 6 Kipping Handstand Push-ups
Continue to add (2) repetitions per round.

MC: “Lead Foot” (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

rest 4 minutes

AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

EC: Metcon (Time)

EXTRA CREDIT:

10 Minute Recovery Bike
On the 2:00, 4:00, 6:00, 8:00:

Max Effort L-Sit Hold

*log total L-sit time

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