SATURDAY 6.20.20
Lowry CrossFit – CrossFit
MC: “Groundhog Day” (Time)
For Time:
600 Meter Run
50 Kettlebell Swings (53/35)
400 Meter Run
30 CTB Pull-Ups
200 Meter Run With Kettlebell
30 CTB Pull-Ups
400 Meter Run
50 Kettlebell Swings (53/35)
600 Meter Run
STIMULUS
DESCRIPTION
This long chipper workout only requires a kettlebell and a pull-up bar
We’ll work down in reps and then back up
The intended time range of this workout is between 15-21 Minutes
KETTLEBELL MOVEMENTS
This should be a weight that allows you to complete the 50 swings in 2 sets when fresh
Swings: The kettlebell swings will finish with the arms overhead and the bottom of the bell pointed towards the sky
Run: Carry the bell however you find most efficient as you chip away at the 200 meters of running
EC: Metcon (Time)
Body Armor
For Time:
100 Meter Single Dumbbell Front Walking Lunge (50/35)
On the Minute: 4 Alternating Single Dumbbell Squat Cleans
STIMULUS
DESCRIPTION
Targeting the lower body in todays Body Armor piece
At the top of every minute (starting at 0:00) you’ll complete 4 alternating single dumbbell squat cleans
With whatever time remains in the minute, you’ll work towards 100 meters (328 ft.) of lunging
Your final score is the time it takes to finish the 100 meters