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Happy President’s Day

18
Feb

Happy President’s Day

Lowry CrossFit – CrossFit

Regular Class Schedule

View Public Whiteboard

WU: Warm-up (No Measure)

30 Seconds

Easy Row

Active Spidermans

Medium Row

Active Samson

Faster Row

Air Squats

Line Drills

Quad Stretch

Straight Leg Kicks

Toe Walks with Arms Overhead

Heel Walks with Arms Overhead

Walkouts

Duck Walk

Movement Prep

5 Front Squats

5 Push Press

5 Thrusters

5 Wall Balls

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups or Ring Rows

2 Pull-ups

2 Toes to Bar

2 Chest to Bar Pull-ups

MC1: Metcon (AMRAP – Reps)

AMRAP 4:

27/20 Calorie Row

27 Wallballs (20/14)

27 Chest to Bar Pull-ups
*4 min rest

MC2: Metcon (AMRAP – Reps)

AMRAP 4:

21/15 Calorie Row

21 Wallballs (20/14)

21 Toes to Bar
*4 min rest

MC3: Metcon (AMRAP – Reps)

AMRAP 4:

15/10 Calorie Row

15 Wallballs (20/14)

15 Pull-ups

EC: Metcon (AMRAP – Reps)

EXTRA CREDIT:

AMRAP 5:

3 Deadlifts (225/155)

3 Kipping Handstand Push-ups

6 Deadlifts (225/155)

6 Kipping Handstand Push-ups

9 Deadlifts (225/155)

9 Kipping Handstand Push-ups


*Continue to add (3) reps until cap is reached.

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