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Components
Tempo Front Squat
Metcon
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
FRIDAY 5.4.18 - Lowry CrossFit
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
12:00 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (4/6)
Workout
FRIDAY 5.4.18
Evening Classes (4:30p, 5:30p and 6:30p)will be run like open gym. The box will be open from 4:30pm-7:30pm.
WU:
500M Row or 400M Run
Foam Roll
Coaches Choice
1: Tempo Front Squat (10X1)
6 seconds to bottom, followed by a 1 second pause. All repetitions taken from the rack.
MC: Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds: 4 Bar Muscle-ups, 8 Kipping Handstand Push-ups, 16 Air Squats
EC: Metcon (No Measure)
EXTRA CREDIT:
Midline Conditioning
Not Fot Time:
50-40-30-20-10:
AbMat Sit-Ups
Hip Extensions
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 04, 2018
Male Clients
1
Josh
Randels
5:30 PM CrossFit
10 x 1 @ 225 lbs
2
Matt
Kruzicki
6:00 AM CrossFit
10 x 1 @ 205 lbs
3
Ryan
McKeel
12:00 PM CrossFit
10 x 1 @ 175 lbs
4
Steven
Barnett
4:30 PM CrossFit
10 x 1 @ 0 lbs
Female Clients
1
Jenna
Daley
9:30 AM CrossFit
10 x 1 @ 135 lbs
built over sets
1
Liz
Kwon
12:00 PM CrossFit
10 x 1 @ 135 lbs
2
Sheri
Churchill
9:30 AM CrossFit
10 x 1 @ 125 lbs
3
Pilar
Perez
9:30 AM CrossFit
10 x 1 @ 115 lbs
4
Carolina
Cambra
9:30 AM CrossFit
10 x 1 @ 105 lbs
4
Sarah
BARTLES
9:30 AM CrossFit
10 x 1 @ 105 lbs
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