SATURDAY 3.26.22


SATURDAY 3.26.22

Lowry CrossFit – CrossFit

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

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1: Warm-up (No Measure)

Prep/Activation and Increasing Heart Rate

1-2 Sets

1:00 Bike

10 Inchworm

15 Banded Air Squat

10 Hanging Scap Retraction

10 Kip to Swing

5 Strict Pull Up

MC1: 2022 Quarterfinals Event 3 (Time)

For time:


Wall Balls (20/14)


Shuttle Runs (50ft as 2x25ft)


Rope climbs (15-ft)

Time cap: 25 minutes

How to Pace: STEADY! this is the longer workout of the weekend where you want to start with a smoother pace, hit the first round to settle into the bulk of the workout by round 2. Save the push towards the last 2-3 rounds on the back half when you see the light.

How it Should Feel: CARDIO! These movements are all doable for a non-stop effort. Be smooth on transitions and keep you heart rate under control. This one can be mainly aerobic with the time domain and combination of movements!


Wall Balls: These are very manageable! We recommend all unbroken or very close and using it as a chance to let your heart rate not get spiked before the shuttle runs!

Shuttle Runs: Stay low on turns and be an athlete! Get both feet and a hand across on the ground. PRACTICE your Transitions and turns as part of your warm up! You can use 1 side the entire time OR switch sides with turning and still be successful on this workout!

Rope Climbs: Jump high and pull your feet to your hands! Don’t try a new foot grip today. Do what is comfortable for you. 16 is a substantial number total, but it is broken up enough that you can stay moving on them! Check out Pamela’s tips at 33:30


Scaling option to finish near the target score:


Wall Balls (20/14)


Shuttle Runs (50ft as 2x25ft)


Rope climbs (15-ft)