FRIDAY 2.15.19

Lowry CrossFit – CrossFit

“Game Day Friday”.

Our final Game Day Friday before the Open. In this final iteration, we are controlling the volume, while we focus on a critical component: transitions. In the workout below, we have a lighter barbell paired with basic metabolic movements, where we have the chance to hone in our efforts not only on the movements, but the movement between.

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WU: Warm-up (No Measure)

Foam Roll

Hip Halo

On the 3:00 x 3 Rounds:

:45s Light Bike or Row

5 Strict Pull-Ups, 10 Pushups, 15 Air Squats

:15s Fast Bike or Row

Time after completion inside the window is rest (approximately a minute). Move through the :45 second bike/row at a light, recovery pace, and move methodically at a warmup pace through the round of “Strict Cindy”. On the final :15 second bike/row, aim to gradually ramp up to a fast pace by the third round.

MC: “Waterproof” (Time)

12 – 9 – 6:

Row Calories

Front Squats (135/95)

Directly into…

12 – 9 – 6:

Toes to Bar

Hang Squat Cleans (115/80)

Directly into…

12 – 9 – 6:

Barbell-Facing Burpees

Thrusters (95/65)