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WEDNESDAY 3.7.18

6
Mar

WEDNESDAY 3.7.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Group Warm-Up

Movement Prep

Wallball

Movement Prep

5 Front Squats

5 Push Press

5 Thrusters

5 Wallballs

Chest to Bar Pull-ups

Movement Prep

10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Pull-ups or Ring Rows

3 Pull-ups

3 Chest to Bar Pull-ups

Box Jumps

Movement Prep

10 Small Hops

10 Tall Hops

3 Step-ups (each leg)

3 Box Jumps (smaller box)

3 Box Jumps (workout height)

Power Snatch & Overhead Squat

Movement Prep

3 Hang Snatch High Pulls

3 Hang Muscle Snatches

3 Overhead Squats

2 High Hang Power Snatch

2 Hang Power Snatch

2 Power Snatch

2 Overhead Squats

Build to workout weight

Row

Movement Prep

:15 Second Just Legs Row

:15 Seconds Legs and Torso Row

:15 Seconds Row

MC: Metcon (4 Rounds for reps)

EMOM x 16 (4 Rounds):

A) 7 Wallballs (20/14) + 3 Bar Muscle-ups

B) 15 Box Jumps (24/20)

C) 7 Power Snatches (95/65) + 7 Overhead Squats (95/65)

D) 15/12 Calorie Row
Bar MU’s scale: 7 C2B pull-ups or 7 Pull-ups

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