21
Jan
TUESDAY 1.22.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
2 Rounds, at low intensity:
2:30 Bike
5 Scap Retractions
5 Kip Swings
5 Strict Pull-Ups
10 Pushups
15 AbMat Sit-Ups
2 Rounds:
:30s Walkouts –
:20s Handstand Hold (against wall)
:10s Deadhang Pull-Up Bar Hold
“Layup” (Time)
For Time:
25-20-15-10-5:
Box Jump Overs (24″/20″)
Toes to Bar
Directly into…
5-10-15-20-25:
Hang Power Snatch (75/55)
Wallballs (20/14) *Females 9′ Target
EC: Metcon (No Measure)
EXTRA CREDIT CONDITIONING
Not for time:
On the 0:00 – 50/35 Calorie Row
On the 4:00 – 30/24 Calorie Row
On the 7:00 – 30/24 Calorie Row
On the 10:00 – 15/12 Calorie Row
On the 11:00 – 15/12 Calorie Row
On the 12:00 – 15/12 Calorie Row
If a rower is not available, equal calories on a Ski Erg or bike is acceptable.