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WEDNESDAY 4.26.17

25
Apr

WEDNESDAY 4.26.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Foam Roll

Spiderman Lunge and Reach

10 Banded Squat Abduction

Banded Shoulder Distraction

then

2 Rounds:

5 Good Mornings

5 Back Squats

5 Behind the neck presses

5 Stiff Legged Deadlifts

5 Power Cleans

5 Front Squats

1: Power Clean (3X3)

(65%/3)3

2: Back Squat (3X3)

(65%/3)3

MC: Metcon (Time)

RX

For time:

21 – 15 – 9

Row for Calories

Kettlebell Swings (53/35)

directly into

18 – 12 – 6:

Row for Calories

Lateral Burpees over the bar

Directly into

12 – 9 – 6:

Squat Cleans (135/85)

200 Meter Run

RX+

For time:

21 – 15 – 9

Bike for Calories

Kettlebell Swings (70/53)

directly into

18 – 12 – 6:

Row for Calories

Lateral Burpees over the rower

Directly into

12 – 9 – 6:

Squat Cleans (155/105)

200 Meter Run

EC: Clean Pull (3X3)

EXTRA CREDIT

(75%/3)3

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