FRIDAY 2.1.19

Lowry CrossFit – CrossFit

“Game Day Friday”.

After barbell-oriented “Game Day Friday” events, we are shifting gears, to a nearly all bodyweight piece. With higher volume gymnastics in the mix, it will be our stamina and conditioning tested across 20 minutes,

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WU: Warm-up (No Measure)

500M Row

Foam Roll

3 Rounds:

20/15 Light Bike or Row

:30s Alternating Samson Stretches

1 Round of Strict Cindy

:30s Spidermans

MC: “Wet Floor” (AMRAP – Reps)

AMRAP 20:

75 Wallballs (20/14)

60/45 Calorie Row

45 Toes to Bar

30 Burpee BJO (24″/20″)

15 Ring Muscle-Ups

EC: Metcon (No Measure)

EXTRA CREDIT BODY ARMOR

3 Sets of 8:

Alternating Dumbbell Snatch

3 Sets of 8:

Romanian Deadlift

Midline:

3 Sets: :30s on, :30s off – GHD Sit-Ups

2 Sets: :30s on, :30s off – Hip Extensions

1 Set: 1:00 on, GHD’s