Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Banded Shoulder Distraction
1: Metcon (5 Rounds for time)
On the 2:00 x 5 Sets:
9 Overhead Squats (115/85)
6 CTB Pull-Ups
1-3 Bar Muscle-Ups
Barbell cycling and gymnastics. Fine tuning this combination.
A moderate load on the OHS, where we can cycle through without a pause for all five rounds.
Aim is to move directly into the gymnastic complex to follow.
Naturally, OHS take a toll on our pulling/grip strength, resulting in a effective training combination.
Record all five completion times.
Reduce volume (2 or 1 per round)
CTB throughout all rounds – 9 reps, 7 reps, 5 reps.
MC: “Tri Sprint Intervals V2” (3 Rounds for calories)
30 Shuttle Runs (10 Meters)
20/15 Calorie Assault Bike
Max Calorie Row
Rest 4 Minutes Between Rounds