FRIDAY 3.29.18

Lowry CrossFit – CrossFit

LCF! This upcoming Saturday (3/30) a few of our very own will be competing in the Barbell and Brews Weightlifting Comp @ the Blue Moon Brewery.
They’ll be be doing their best to lift their heaviest snatch and clean and jerk and most importantly, rock the singlet 🏋🏽‍♂️🏋🏽‍♀️🤦🏽‍♂️🤓😎
We’d love to see you come out and cheer the gang on, the beer and food are delish and the brewery is awesome. Below are their lift times.
Maddie Bienemann- 9:00am
Juan Leo Baltierra and Joshua Randels-11:00am

Good luck to everyone competing and hope you can make it out!

View Public Whiteboard

WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

Banded Shoulder Distraction

3 Rounds, Not for Time (and at a controlled, low intensity):

200 Meter Run

10 Pushups + 15 Air Squats + 20 Sit-Ups

15/12 Calorie Row

5 Deadlifts + 5 Hang Muscle Cleans + 5 Push Presses (empty BB)

2 Rounds:

1:00 Medball Thoracic Opener

1:00 Laying Front Rack Stretch

1:00 Alternating Warrior Squats

1: “Macho Mile” (Time)

4 Rounds:

400 Meter Run

3 Rounds of “Macho Man” (135/95)

1 Round of “Macho Man”:

3 Power Cleans + 3 Front Squats + 3 Push Jerks