TUESDAY 1.14.20


TUESDAY 1.14.20

Lowry CrossFit – CrossFit

View Public Whiteboard

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


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:


10 Slow Ring Mountain Climbers

30 Seconds Ring Plank Hold