FRIDAY 2.25.21

Lowry CrossFit – CrossFit

FRIDAY NIGHT LIGHTS!

Come join us Friday night and do open workout 22.1. Doors open at 4:00pm and we’ll be running heats throughout the evening. Theme is 80’s so lets get in the spirit, Kirsten has an 80’s hits list–Totally Awesome!!

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

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WU: Warm-up (No Measure)

2 min machine

Foam Roll

Banded Shoulder Distraction

Crossover Symmetry

MC1: CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: 35-lb. dumbbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here

MC2: CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs

M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click here

EC1: Metcon (No Measure)

EXTRA CREDIT

The objective is to just get mobile and move through some skills.

*Note: The workout below may be modified depending on what comes up in 22.1!

12 minute EMOM [4 rounds of each]

Minute 1: 30 seconds of Double Unders at “faster than usual” pace

Minute 2: 3 Strict Pull Ups + 4 kipping Pull Ups + 5 Chest to Bar PullUps

Minute 3: 10 Pistols
GOALS

Pull Ups: Work on sequence and stringing together skills to save time.

Pistols: Work to have great balance and confidence in transitioning from leg to leg each rep.