16
Oct
THURSDAY 10.17.19
Lowry CrossFit – CrossFit
MC: Metcon (No Measure)
At low intensity…
5:00 Erg Bike:
Minutes 1+2 – Light Pace
Minutes 3+4 – Light/Moderate Pace
Minute 5 – Moderate Pace
2 Rounds:
5 Pausing Overhead Squats (light load)
250m Light Row
5 Thrusters (light load)
15 GHD Sit-Ups or 20 AbMat Sit-Ups
2 Rounds of :30s at each station:
Superman Rocks
Hollow Rocks
Overhead Circles
Glute Bridges
5:00 Erg Bike:
Minutes 1+2 – Light Pace
Minutes 3+4 – Light/Moderate Pace
Minute 5 – Moderate Pace
STIMULUS
Today is an optional primer for tomorrow’s Open workout.
The goal here is to get the whole body moving in a lower intensity environment.
Workout starts and ends with a 5:00 aerobic interval, with a barbell piece and gymnastic piece in the center.
For the aerobic machines, any option fits here. Athlete’s choice.