TUESDAY 12.18.18


TUESDAY 12.18.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Line Drills

1: “Dopamine” (Time)

5 Rounds, On the 5:00:

20/14 Calorie Row

20 x 10 Meter Shuttle Sprints

20/14 Calorie Bike
Every 5:00, for five rounds, we start the triplet. Any time after completion is rest. In other words, rounds start on the 0:00, 5:00, 10:00, 15:00 and 20:00.

For the 10 meter shuttles, set two cones apart to mark the distance. There does not need to be a hand touch to the floor across the line, but rather a single foot to clear the distance.

To add clarification here, a single length from cone to cone sounds as a single “repetition”. Said another way, a “down-and-back” shuttle counts as two repetitions.


EC: Metcon (No Measure)


Not for Time or Score:

5 Rounds:

15 GHD Sit-Ups

50′ Handstand Walk

For quality practice.