TUESDAY 12.01.20

Lowry CrossFit – CrossFit

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MC: “Bingo Bingo” (AMRAP – Rounds and Reps)

AMRAP 18:

15/12 Calorie Assault Bike

12 Power Cleans (115 / 85 lb)

9 Burpee Box Jump Overs (30″/24″)
Stimulus

– Lactic Threshold effort.

– A chance to hone in our ability to pace with these movements.

– The theme here is always moving.. so let’s choose a barbell weight we can cycle for 25+ reps when fresh. No more than 2 quick breaks in each set of 12 reps.

AAB-

20/15 Cal Row

1: Metcon (Time)

Gymnastics Conditioning

For Time:

27-21-15-9:

Kettlebell Swings (70 / 53 lb)

50′ Handstand Walk after each round
Stimulus

– Weightlifting component to challenge our walking skills.

– Aim is to lightly fatigue the body and move into the handstand walk.

– Modify the distance accordinly so that we are not spending more than ~1:30 on each handstand walk length.

MOVEMENT VIDEO

Handstand Weight Shifts

https://www.youtube.com/watch?v=so8y0NzxRaY