FRIDAY 2.23.18
Lowry CrossFit – CrossFit
Friday evenings will look different during the CrossFit Open ( 2/23, 3/2, 3/9, 3/16, 3/23). Our evening hours will be from 4:30pm-6:30pm, run like open gym and open workouts will be staggered throughout the night.
WU: Warm-up (No Measure)
:30 Seconds
Easy Row
Walkouts
Medium Row
Active Spidermans
Faster Row
Active Samson
Movement Prep
Movement Prep: Toes to Bar
5 Scap Pull-ups
5 Kip Swings
3 Knees to Chest
3 Toes to Bar
Dumbbell Hang Clean and Jerk
Movement Prep
Each Arm. With Lighter Weight
3 Deadlifts
3 Hang Cleans
3 Push Press
3 Hang Clean and Jerks
With Workout Weight
3 Hang Clean and Jerks
1 Round
3 Toes to Bar
6 Dumbbell Hang Clean and Jerks
3 Calorie Row
MC: Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
MC2: Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row