TUESDAY 11.10.20


TUESDAY 11.10.20

Lowry CrossFit – CrossFit

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1: “Wave Runner” (6 Rounds for time)

“Wave Runner”

On the 5:00 x 6 Rounds:

25/18 Air Assault Bike

350m/300m Row

200m Run


– “Wave Runner” is an all-cardio interval workout

– We’ll complete the 3 listed stations for time and then rest with whatever time remains in the 5-minute window

– New rounds begin on the (0:00-5:00-10:00-15:00-20:00-25:00)

– These rounds should take 4 minutes or less to complete, giving you at least 1 minute to recover between

– Adjust distances or intensity to meet that recommendation

– Record your times for each round, as your final score is the slowest of the 6 efforts

– 15 shuttle runs (10 meters) sub for 200m run

2: Metcon (No Measure)


4 Rounds:

:20s Max Ring L-Sit Flutter Kicks (4-Count)

:10s Rest

… Directly into:

1 Set of 50: GHD Sit-Ups or Weighted Sit-Ups


– This midline piece will flow with 4 rounds of the Max L-Sit Flutter Kicks and :10s rest to begin.

– Following those 4 rounds we will do one big set of 50 GHD sit-ups.

– The L-Sit Flutter Kicks will be performed locked out at the top of a ring dip.

– We will score this workout by entering your reps from your :20s Max L-Sit Flutter Kicks each round.

– Each L-Sit Flutter Kick will count as 1 rep when you kick 4 times.

That means with your feet alternating, your right and left will have each flutter kicked twice.

An easy way to count them is 1234, 2234, 3234, 4234 etc…

– The app will add your 4 rounds and total them for your score.