TUESDAY 11.19.19


TUESDAY 11.19.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)


Wrist Stretches on Box: 30-45 Seconds Each

Handstand Hold Stretch: Accumulate 1:30-2 Minutes

Kneeling Split: 1 Minute

1: Wall Walks (1X30)

not for time. 10 min cap

2: Metcon (No Measure)

4 Giant Sets For Quality:

10 Horizontal Ring Rows

:10-:20 Second Ring Support Hold

Working back and forth between two ring movements in the second half of strict gymnastics

For the horizontal ring rows, choose a difficulty that is challenging, but one that allows you to complete the 10 rows unbroken

On the ring rows, walking the feet further forward or elevating them will make the pull more challenging

Following the last ring row, immediately transition to a ring dip lockout for 10-20 seconds

Rest as following after the ring support hold


Ring Support Hold

Reduce Time

Use Band as Needed

Push-up Plank Hold (30-45 seconds)

MC: “Sea Horse” (Time)

3 Rounds:

40/30 Cal AAB

800 Meter Row

400 Meter Run

20 Burpee Box Jump Overs (24/20)