Lowry CrossFit – CrossFit
Memorial Day schedule- Monday 5.27.19
Doors open at 8:00am. “Murph” will promptly begin at 8:30am and 10:00am (2 heats). All other classes cancelled. The box only has 3 weight vests- first come, first serve.
There will be Partner or scale/mod “Murph” options available.
The plan is to meet at the Punch Bowl Social in Stapleton at around noon for a beer, food and some games.
Look forward to honoring “Murph” and all who have died serving our great country.
WU: Warm-up (No Measure)
2 Rounds, Not for Time:
1:00 Light Row
6 Slow Scap Retractions
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
1:00 Light Bike
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)
Into 2 Rounds:
200 Meter Light Run
1:00 Thoracic Opener (Barbell)
1:00 (:30s each side) Dorsiflexion
If we have access, complete CrossOver Symmetry Activation Protocol here along with the Hip Halo protocol.
MC: Murph (Time)
300 Air Squats
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here