Lowry CrossFit – CrossFit
Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren’t able to make them. When a class if full and you don’t cancel, it could prevent someone who wants that time spot from coming in. Thank you.
MC: “Bingo Bingo” (AMRAP – Rounds and Reps)
15/12 Calorie Assault Bike
12 Power Cleans (115 / 85 lb)
9 Burpee Box Jump Overs (30″/24″)
– Lactic Threshold effort.
– A chance to hone in our ability to pace with these movements.
– The theme here is always moving.. so let’s choose a barbell weight we can cycle for 25+ reps when fresh. No more than 2 quick breaks in each set of 12 reps.
20/15 Cal Row
1: Metcon (Time)
Kettlebell Swings (70 / 53 lb)
50′ Handstand Walk after each round
– Weightlifting component to challenge our walking skills.
– Aim is to lightly fatigue the body and move into the handstand walk.
– Modify the distance accordinly so that we are not spending more than ~1:30 on each handstand walk length.
– Russian Kettlebell Swing
– Alternating DB Snatch
– Odd Object Ground to Overhead
– Bear Crawl
– :30s Handstand Weight Shifts
– 1:00 of Practice
Handstand Weight Shifts