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WEDNESDAY 3.21.18

20
Mar

WEDNESDAY 3.21.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

:30 Seconds

Easy Row

Active Spidermans

Medium Row

Active Samson

Faster Row

Push-up to Down Dog

Chest Stretch – 1 Minute

Childs Pose on Box – 1 Minute

Box Supported Ankle Stretch – :30 Seconds

Movement Prep

Burpee Box Jump Movement Prep

5 Small Hops

5 High Hops

3 Burpees

3 Step-ups (each leg)

3 Box Jumps (lower height)

3 Box Jumps (workout height)

3 Burpee Box Jumps

Chest to Bar Pull-up Movement Prep

10 Second Dead Hang

10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Pull-ups or Ring Rows

3 Pull-ups

3 Chest to Bar Pull-ups

Chest to Bar Pull-up Movement Substitutions

Reduce Reps

Pull-ups

Ring Rows

Jumping Chest to Bar Pull-ups

Jumping Pull-ups

Sumo Deadlift High Pull Movement Prep

3 Sumo Deadlifts

3 Sumo Deadlift + Shrug

3 Sumo Deadlift High Pulls (Slow)

3 Sumo Deadlift High Pulls (Fast)

Build to Lighter Weight

3 Sumo Deadlifts

3 Sumo Deadlift + Shrug

3 Sumo Deadlift High Pulls (Slow)

3 Sumo Deadlift High Pulls (Fast)

Build to Workout Weight

MC: Metcon (4 Rounds for reps)

EMOM x 16

1st Minute: 14/12 Calorie Row

2nd Minute: 12 Sumo Deadlift High Pulls (95/65)

3rd Minute: 10 Chest to Bar Pull-Ups

4th Minute: 8 Burpee Box Jumps (24/20)

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