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WEDNESDAY 1.24.18

23
Jan

WEDNESDAY 1.24.18

Lowry CrossFit – CrossFit

WU: Warm-up (No Measure)

:30 Seconds

Bodyweight Good Mornings

Active Spidermans

Walkouts

Active Samson

Push-up to Down Dog

Air Squats

then

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats
10 min

MC1: Metcon (Time)

30 Strict Handstand Push-ups

Rest 2:00

30 Strict Handstand Push-ups
10 min cap

1: 3 Position Power Clean (Build to a heavy one)

Hi-Hang (Pockets)

Hang (above knee)

Ground
10 Min

MC2: Metcon (Time)

3 Rounds:

15 Hang Power Cleans (115/80)

15 Lateral Barbell Burpees
SC1: 95/65

EC: Metcon (Time)

Extra Credit

5 Rounds:

35/25 Calorie Row

Rest 1:00 between efforts

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