FRIDAY 10.16.20

Lowry CrossFit – CrossFit

Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren’t able to make them. When a class if full and you don’t cancel, it could prevent someone who wants that time spot from coming in. Thank you.

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MC: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
STIMULUS

– “Helen” is a classic benchmark that was last completed on 6.18.19

– Times for this cardio, gymnastics and weightflifting workout range from about 7-15 minutes.

1: Metcon (Weight)

Overhead Squat Positioning

On the 2:00 x 5 Sets:

1 Pausing Overhead Squat (2s in bottom)

1 Overhead Squat
Based on 1RM Overhead Squat:

1) 60%

2) 65%

3) 70%

4) 75%

5) 75-80%

EC: “Handstand Walk Biathlon” (Time)

EXTRA CREDIT:

For Time (10 min cap):

300′ Handstand Walk

*Every Break: 3 Bar MU’s.