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FRIDAY 1.4.19

3
Jan

FRIDAY 1.4.19

Lowry CrossFit – CrossFit

Friday 1.4.19
Regular Class Schedule

Saturday 1.5.19
8:00am WOD
9:00am- 11:00am- Open Gym
*On Ramp Canceled and will resume Monday 1.7.19 @ 7:30pm.

Sunday 1.6.19
10:00am-12:00pm- Open Gym

View Public Whiteboard

WU: Warm-up (No Measure)

500M Row or .7 AAB

Foam Roll

Banded Shoulder Distraction

Glute Activation (Hip Halo)

1: Metcon (Weight)

On the 2:00 x 6 Rounds:

25% Max Ring Muscle-Ups

7-7-5-5-3-3 Front Squats
Athlete’s choice to take front squats from the rack, or from the floor.

Round 1+2 – 7 Front Squats

Round 3+4 – 5 Front Squats

Round 5+6 – 3 Front Squats

Throughout the 12:00 piece, our aim is to build steadily in loading throughout.

If we are not completing full ring muscle-ups today, athlete can do 3-5 pull-ups and 3-5 ring dips.

MC: “Bees Knees” (5 Rounds for reps)

5 Rounds:

1:00 – Wallballs (20/14)

1:00 – Kettlebell Swings (53/35)

1:00 – Assault Bike

1:00 – Rest

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