Lowry CrossFit – CrossFit

In this team of 3 workout, athletes will try to rack up as many calories on the rower as they can in 25 minutes. The score will be total calories, with the other two movement being prerequisites to getting back on the rower. The rower will always be going today. Once partner one clears the erg, they will move onto the box jumps and partner 2 will begin rowing, and so on. These are regular box jumps, meaning athletes will come to full extension at the top of each rep. The pull-up variation athletes choose should be something they can get done in 1-2 sets without a doubt.

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WU: Warm-up (No Measure)

:60 Seconds

Easy Row

Active Spidermans

Childs Pose on Box

:40 Seconds

Medium Row

Push-up to Down Dog

Box Supported Ankle Stretch

:20 Seconds

Fastest Row

Air Squats

Passive Bar Hang

Movement Prep

10 Small Hops

10 Tall Hops

3 Step-ups (each leg)

3 Box Jumps (lower height)

3 Box Jumps (workout height)

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

5 Calorie Row

5 Box Jumps

5 Chest to Bar Pull-ups

MC: “Boat Crew” (AMRAP – Rounds and Reps)

Teams of 3


20/15 Calorie Row

7 Box Jumps (24/20)

7 Chest to Bar Pull-Ups


4 Rounds:

25 Sit-Ups

1:00 Plank