TUESDAY 1.22.19

Lowry CrossFit – CrossFit

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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.