Lowry CrossFit – CrossFit
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1: Metcon (No Measure)
7 Rounds Not For Time:
3 Strict Handstand Push-Ups
3 Strict Ring Dips
– Week 1 of 3 of this mini upper body push progression.
– This piece is super “high interference” meaning that each movement interferes with the last.
– Looking to build some strength, volume, and confidence in the upper body press over the next few weeks
STRICT HANDSTAND PUSH-UPS
– Box Handstand Push-Ups
– Pike Push-Ups
– Handstand Push-Ups To Riser(s)
STRICT RING DIPS
– Banded Ring Dips
– Box Dips
– Bar Dips
– Bench Dips
– Push-Ups With Hands On A Box or Plates
MC: “Don’t Stop Me Now” (Calories)
AMRAP 18: Max Calorie Assault Bike
Every 3:00 (On the 0, 3, 6, 9, 12 and 15):
– Conditioning Category: Pacer
– We want at least a minute on the bike to accumulate calories after our double unders and burpees. Modify the reps if needed.
– To keep track of calories, let’s keep the monitor rolling rather than resetting each round.
– Score: Total Calories
MAX CALORIE ASSAULT BIKE
– Max Cals On Any Other Machine
– Max Meter Run
– Max 10m Shuttles
– 1.5x Singles
– 7/5 Cal Ski
– Line Hops