FRIDAY 11.22.19
Lowry CrossFit – CrossFit
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
Tempo:
* 5 Seconds Down
* 2 Second Pause
* Aggressively Stand
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