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WEDNESDAY 12.28.16

28
Dec

WEDNESDAY 12.28.16

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Banded Shoulder Mobilization

1:00 child pose

Then

3 Rounds:

10 Push Press (45/25)

10 Front Squats

25 DU’s

1: Push Jerk (5X3)

*85% of 1RM

MC: Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 15 Minutes:

50 Double Unders

10 Front Squats 135/95lbs

10 Hand Release Push Ups

Rest :60

AMRAP 15 Minutes:

50 Double Unders

10 Front Squats 185/125lbs

10 Strict Handstand Push-Ups

Rest :60
*2:1 singles to DU’s

EC1: Metcon (Time)

EXTRA CREDIT #1

For Time:

27-21-15-9

Calories Row or Air Dyne

Hang Power Snatch 95/65lbs

EC2: Metcon (Time)

EXTRA CREDIT #2

4 Rounds:

Run 400m

2 Rope Climbs

Rest 3:00

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