SATURDAY 11.30.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Jump Rope Practice

Hip Halo

Banded Shoulder Distraction

1: Metcon (Weight)

Alternating On the Minute x 10 (5 Rounds):

Minute 1: 50 Double Unders

Minute 2: 3 Push Presses + 3 Push Jerks
STIMULUS

In this 10-minute EMOM, you’ll alternate between jump rope and barbell

Choose a double under variation or rep scheme that allows you to complete the work in 45 seconds or less

On the barbell, start at 55% of your estimated 1RM Push Press and build in weight over the 5 sets

These 6 barbell reps start from the rack and are meant to be completed unbroken every round

SUBSTITUTIONS

Double Unders

Reduce Reps

45 Seconds of Practice

MC: “Iron Lotus” (Time)

Teams of 3

For Time (30 Minute Cap):

55/40 Calorie Assault Bike

80/60 Calorie Row

80 Box Jump Overs (24/20)

80 Overhead Squats (95/65)

80 Hang Power Snatches (95/65)

80 Overhead Squats (95/65)

80 Box Jump Overs (24/20)

80/60 Calorie Row

55/40 Calorie Assault Bike