TUESDAY 1.14.20
Lowry CrossFit – CrossFit
1: Metcon (No Measure)
Strict Gymnastics
Minutes 0-5:
3 Tempo Negative Strict Handstand Push-ups
5 Strict Toes to Bar
Minutes 5-10:
1 Wall Walk
1 Gymnastic Complex:
1 Strict Chest to Bar Pull-up
1 Strict Pull-up
1 Kipping Pull-up
1 Chest to Bar Pull-up
1 Bar Muscle-up
Minutes 10-15:
5 Strict Ring Dips
5 Pausing Ring Rows
MC: “Part Time” (Time)
3 Rounds:
12 Burpees Over Dumbbell
18 Chest to Bar Pull-ups
Directly Into…
3 Rounds:
12 Alternating Dumbbell Snatches (70/50)
18/12 Calorie Assault Bike
STIMULUS
General
We’ll complete two couplet workouts with no rest between
All 3 rounds of the burpees and chest to bars should be completed before moving on to the snatches and bike
Expecting this conditioning piece to take around 12-20 minutes to complete
EC: Metcon (No Measure)
Extra Credit
3 Giant Sets:
Midline
10 Slow Ring Mountain Climbers
30 Seconds Ring Plank Hold