TUESDAY 11.12.19


TUESDAY 11.12.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)


Pigeon Stretch: 2-3 Minutes Each Side

Handstand Hold Stretch: 1-2 Minutes

Wrist Stretches on Box: 30-45 Seconds Each Direction


3 Sets

200 Meter Run

15 Overhead Circles (Each Direction)

10 Calorie Bike

5 Inchworms

MC: “Piggy Back” (AMRAP – Rounds and Reps)

Teams of 2

12 Rounds For Time:

12 Alternating Dumbbell Snatches (50/35)

12 Lateral Burpees Over Dumbbell

12 x 10 Meter Shuttle Run
Switch After Fully Completed Rounds (6 Each)

In the absence of a teammate, complete as Work/Rest for 6 rounds (time to completion is your next rest).


One athlete works at a time in this fast paced partner workout

The athlete working will complete all 36 repetitions before switching off to their partner

Each partner will complete 6 rounds each, for a total of 12

The score is the time it takes to complete all 12 rounds

We’ll cap today’s workout at 25 minutes