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
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