TUESDAY 8.6.19

Lowry CrossFit – CrossFit

View Public Whiteboard

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