WEDNESDAY 10.30.19


WEDNESDAY 10.30.19

Lowry CrossFit – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

1: Metcon (5 Rounds for time)

On the 2:00 x 5 Sets:

9 Overhead Squats (115/85)

6 CTB Pull-Ups

1-3 Bar Muscle-Ups

Barbell cycling and gymnastics. Fine tuning this combination.

A moderate load on the OHS, where we can cycle through without a pause for all five rounds.

Aim is to move directly into the gymnastic complex to follow.

Naturally, OHS take a toll on our pulling/grip strength, resulting in a effective training combination.

Record all five completion times.


Bar MU

Reduce volume (2 or 1 per round)

CTB throughout all rounds – 9 reps, 7 reps, 5 reps.

MC: “Tri Sprint Intervals V2” (3 Rounds for calories)

3 Rounds:


30 Shuttle Runs (10 Meters)

20/15 Calorie Assault Bike

Max Calorie Row
Rest 4 Minutes Between Rounds