TUESDAY 1.28.20


TUESDAY 1.28.20

Lowry CrossFit – CrossFit

De-Load Week

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WU: Warm-up (No Measure)


Child’s Pose on Box: 1-2 Minutes

Banded Shoulder Distraction: 1 Minute Each Side

Pigeon Pose: 2 Minutes Each Side


3 Sets:

1 Minute Bike

30 Seconds Spiderman + Reach

30 Seconds Lateral Box Step-ups

30 Seconds Horizontal Ring Rows

30 Seconds Inchworms

*Increase Bike Intensity Each Set

MC: “Speed Limit” (AMRAP – Rounds and Reps)


Buy-In: 115/85 AAB or 2000M Row or 1 mile run

Max Rounds in Time Remaining:

8 Burpee Box Jumps (24/20)

8 Chest to Bar Pull-ups

To start off this 15 minute workout, AAB, Row or Run

Once you finish, you’ll spend the remainder of the workout completing rounds of burpee box jumps and chest to bar pull-ups

Make sure to stand to full extension at the top of each burpee box jump

Your score is the total number of rounds and reps completed before the time cap

Cap on AAB and row at 9 minutes, giving you at least 6 minutes to complete the scored portion of the workout