Happy President’s Day
Lowry CrossFit – CrossFit
Regular Class Schedule
WU: Warm-up (No Measure)
30 Seconds
Easy Row
Active Spidermans
Medium Row
Active Samson
Faster Row
Air Squats
Line Drills
Quad Stretch
Straight Leg Kicks
Toe Walks with Arms Overhead
Heel Walks with Arms Overhead
Walkouts
Duck Walk
Movement Prep
5 Front Squats
5 Push Press
5 Thrusters
5 Wall Balls
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups or Ring Rows
2 Pull-ups
2 Toes to Bar
2 Chest to Bar Pull-ups
MC1: Metcon (AMRAP – Reps)
AMRAP 4:
27/20 Calorie Row
27 Wallballs (20/14)
27 Chest to Bar Pull-ups
*4 min rest
MC2: Metcon (AMRAP – Reps)
AMRAP 4:
21/15 Calorie Row
21 Wallballs (20/14)
21 Toes to Bar
*4 min rest
MC3: Metcon (AMRAP – Reps)
AMRAP 4:
15/10 Calorie Row
15 Wallballs (20/14)
15 Pull-ups
EC: Metcon (AMRAP – Reps)
EXTRA CREDIT:
AMRAP 5:
3 Deadlifts (225/155)
3 Kipping Handstand Push-ups
6 Deadlifts (225/155)
6 Kipping Handstand Push-ups
9 Deadlifts (225/155)
9 Kipping Handstand Push-ups
…
*Continue to add (3) reps until cap is reached.