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WEDNESDAY 1.23.19

22
Jan

WEDNESDAY 1.23.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Glute and Hip activation- Hip Halo

Barbell Warm-Up

MC1: Metcon (Weight)

On the 2:00 x 5 Rounds:

3 Front Squats

6 Back Squats

25-50′ Handstand Walk

Round #1 – 55% of 1RM Front Squat

Round #2 – 60% of 1RM Front Squat

Rounds #3+4+5 – 65% of 1RM Front Squat
In terms of practice, it can be handstand walk attempts till 1:30, or one of the following drills below:

Handstand Hold Weight Shifting

Box Shoulder Taps

Wall-Facing Handstand Hold

Wall Walks

MC2: “Girl Power” (AMRAP – Rounds and Reps)

AMRAP 18:

RX+

21/15 Calorie Assault Bike

3 Rounds of “CTB Cindy”

5 Squat Cleans (225/155)

RX

21/15 Calorie Assault Bike

3 Rounds of “Cindy”

5 Squat Cleans (185/135)
1 Round of “CTB Cindy”:

5 CTB Pull-Ups, 10 Pushups, 15 Air Squats

*Rower 30/21 cal

EC: Metcon (No Measure)

EXTRA CREDIT Body Armor:

3 Supersets:

:30s Kettlebell Front Squat Hold

10 Kettlebell Bent Over Rows (each side)

50 Banded Pull-Aparts

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