5
Aug
TUESDAY 8.6.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
2 min of row, bike, run or DU work
Banded shoulder distraction
Crossover Symmetry
Ankle/Calve Mob
1: Metcon (No Measure)
Not For Time:
1:30 Light Bike + 65% Max Ring Muscle-ups
1:30 Light Bike + 12 Strict Handstand Push-ups
1:30 Light Bike + 55% Max Ring Muscle-ups
1:30 Light Bike + 9 Strict Handstand Push-ups
1:30 Light Bike + 45% Max Ring Muscle-ups
1:30 Light Bike + 6 Strict Handstand Push-ups
MC: “Monkey Business” (Time)
4 Rounds:
400 Meter Run
20 Dumbell Hang Clean & Jerks (50/35)
15 Chest to Bar Pull-ups
SUBSTITUTIONS
Run
500 Meter Row
28/20 Calorie Assault Bike
Chest to Bar Pull-ups
Reduce Reps
Chin Over Bar Pull-ups
EC: Metcon (No Measure)
EXTRA CREDIT
Body Armor
3 Supersets:
10 Dumbbell Incline Bench Press
35 Low Banded Rows
Rest 2 Minutes Between Sets