Lowry CrossFit – CrossFit
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1: Metcon (No Measure)
3 Sets For Quality:
8 Back Rack Touch and Go Step Downs Each Leg
15 Weighted Abmat Sit-Ups
2: Metcon (Weight)
On the Minute x 10:
2 Box Squats
All sets at 65% of 5RM Back Squat (up 5% from last week).
– This will be a back squat to a box.
– Set the box height at parallel.
– Input the weight you used across as your score.
3: Metcon (Weight)
On the 3:00 x 3 Sets:
25-ft. Double Dumbbell Pausing Walking Lunges
25-ft. Double Dumbbell Walking Lunges
– Pausing Walking Lunge – 1s pause with back knee on the ground.
– Dumbbells held in the front rack position, with hands on handles.
– With two weeks of lunge work in our recent past, today we can either build to a heavy, or hold the same weight across.
MC: “Put A Ring On It” (Time)
3 Bar Muscle-Ups
6 Front Squats 155 / 105 lb
9/6 Calorie Assault Bike
– Conditioning Category: Pacer
– If we cannot complete 5 muscle ups unbroken when fresh let’s complete 1 or 2 muscle ups per round or modify the movement.
– The barbell should be a moderate weight, something you could complete 12+ front squats unbroken when fresh.