Lowry CrossFit – CrossFit
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MC: “Tread Water” (Time)
150 Double Unders
10 Rounds of “Chest to Bar Cindy”
(5 Chest to Bar Pull-ups, 10 Push-ups, 15 Air Squats)
– Steady pacer from start to finish.
– A subtle but important focus inside this workout is the larger set of DU’s, which we want to have in our repertoire.
– Today is an excellent chance to focus on our pacing inside of these three larger rep totals (check the clock at each halfway point).
2,000 METER ROW
– 4,000m Bike
– 1,600m Run
– 1,600m Ski
– 40 Burpees + 60 Alternating Lunges
150 DOUBLE UNDERS
– 225 Single Unders
– Line Hops
– Double Taps
– Banded Strict Pull-ups
– Ring Rows
– 2x Reps Dual DB Bent Over Row
– Elevate Floor
– Knee Push-Ups
– Alternating Lunge
Burpee Box Jump Overs (30″/24″)
– Short range gymnastic sprint.
– Smooth and steady on the burpee box jump overs, with our focus on the pull-up bar.
– Be mindful of the ascending rep scheme in the back half. When fatigued from the previous work, the final two sets can prove to be the challenge.
BURPEE BOX JUMP
– Lower Box Height
– Bar Facing Burpee
– Burpee Broad Jump
– Ring Muscle-Up
– Jumping Bar Muscle-Up
– Banded Bar Muscle-Up
– 2x Reps Chest to Bar Pull-Upsl or Pull-Ups