TUESDAY 6.16.20
Lowry CrossFit – CrossFit
“Hard Hat” Week #11 – Deload Week
Please reserve classes on your Wodify App.
MC: “Pay Dirt” (Time)
10 Rounds:
200 Meter Run
9 Double Dumbbell Burpees (50’s/35’s)
STIMULUS
DESCRIPTION
We’ll grind through an unfamiliar movement in today’s 10-round couplet
The double dumbbell burpee will add some difficulty to a simple bodyweight movement
The intended time range for this workout is between 16-22 minutes
DOUBLE DUMBBELL BURPEE
The double dumbbell burpee flows like this:
Hit your chest to the ground between the dumbbells
Jump or step your feet to inside of the dumbbells
Deadlift the weight to full extension
Repeat for 9 total reps each round
Let’s choose weights that allow you to clear this station in right around 1 minute
It can be helpful to tape or chalk a box where you want your dumbbells to live in the burpee
This makes it easier to return them to the correct spot when transitioning to the next rep
MC: Metcon (No Measure)
Body Armor
15 Minute Recovery Bike
On the 0-5-10-15 (4 Sets):
5 Strict Toes to Bar
15 Weighted Sit-ups
25 Banded Good Mornings