WEDNESDAY 3.20.19

Lowry CrossFit – CrossFit

Join us Friday (3/22) @ 4:00pm as we wrap up the 2019 CrossFit Open. This will be the last “Friday Night Lights” so let’s grind thru 19.5 and celebrate afterwards with beer and food at the Lowry Beer Garden. The plan is complete the workouts by 6:00ish and meet up at the LBG around 7:00pm.

View Public Whiteboard

WU: Warm-up (No Measure)

500-350-200 Meter Row

After each set:

10 Hollow Rocks

10 Superman Rocks

5 PVC Passovers + 5 PVC OHS

3 Inchworms

2 Rounds through, rotating stations every :30s:

Slow Wall Squats

Banded Pull-Aparts

Warrior Squats

Suitcase Deadlifts (changing sides at 15s)

Cossack Squats

Rest 1:00

1: Metcon (No Measure)

3 Rounds, Not for Score:

1:00 Row + 18 AbMat Sit-Ups

1:00 Bike + 7-12 CTB Pull-Ups

1:00 Row + 18 AbMat Sit-Ups

1:00 Bike + 7-12 Deadlifts (225/155)