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THURSDAY 2.1.18

31
Jan

THURSDAY 2.1.18

Lowry CrossFit – CrossFit

“Onesies”
Athletes Choose 1 From Each Section:

Weightlifting
1RM Deadlift
1RM Bench Press
1RM Back Squat

Gymnastics
Max Strict Pull-ups
Max Weighted Pull-ups
Max Muscle-ups
Max Strict Handstand Push-ups

Conditioning
1 Minute Bike Calories
500 Meter Row

WU: Warm-up (No Measure)

:30 Seconds

Easy Bike or Row

Push-up to Down Dog

Medium Bike or Row

Air Squats

Fast Bike or Row

Active Spidermans

Barbell Warm-Up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Gymnastics Warmup

:15 Second Hollow Hold

:15 Second Arch Hold

10 Scap Pull-ups

5 Kip Swing

1-3 Strict Pull-ups

5 Push-ups

3 Pike Push-ups

1 Strict Handstand Push-up or 3 Higher Pike Push-ups

1: Deadlift (1RM)

20min

*Choose one from Deadlift, Bench Press or Back Squat

2: Bench Press (1RM)

20min

3: Back Squat (1RM)

20min

4: Strict Pull-Ups (ME )

Choose one from Strict Pull-Ups, Weighted Pull-Ups, Muscle-Ups or Strict HSPU’s

5: Weighted Pull-ups (ME)

6: Muscle-ups (ME)

7: Strict Hand Stand Push-Ups (ME)

MC1: “1 Minute Bike for Calories” (Calories)

1 Minute Bike Calories
Choose either 1 minute bike for calories or 500M Row

MC2: 500M Row (No Measure)

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