FRIDAY 11.22.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

3 Sets For Quality:

10 Cossack Squats

10 Waiter Squats
*5 Reps Each Side

1: Tempo Front Squat (On the Minute x 9:)

1 Tempo Front Squat

Sets 1-3: 60%

Sets 4-6: 64%

Sets 7-9: 68%

1: “Singled Out” (3 Rounds for reps)

3 Rounds:

1 Minute Wallballs (20/14)

1 Minute Alternating Dumbbell Snatches (50/35)

1 Minute Box Jumps (24/20)

1 Minute Single Arm Dumbbell Clean & Jerks (50/35)

1 Minute Calorie Row

1 Minute Rest
STIMULUS

In this “Fight Gone Bad” style workout, you’ll work for 5 minutes before resting for 1

Looking to choose weights that allows you to complete around 15-20 reps at each station during the workout

This works out to 75-100 reps each round

Score is total reps across the 3 rounds

EC: Metcon (No Measure)

EXTRA CREDIT:

Midline

3 Sets For Quality:

:20 Second L-Sit

:30 Second Wall-Facing Handstand Hold

:40 Double Kettlebell Static Squat

Rest as Needed Between Sets