TUESDAY 7.30.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
Banded shoulder distraction
Hip Halo
MOVEMENT PREP
Warmup Round 1:
10 Calorie Row
100 Meter Run
10 Box Jumps with Step Down (Lower Height)
10 Medicine Ball Front Squats
*Performed at a very easy pace
Warmup Round 2:
5 Calorie Row
50 Meter Run
5 Box Jumps (Workout Height)
5 Wallballls
*Performed at estimated workout speed
MC: “Kelly Rowland” (Time)
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row
1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)
**If you are unable to run, complete one of the following:
28/20 Calorie Assault Bike or Echo Bike
40/28 Calorie Schwinn Bike
800 Meter Bike Erg
500 Meter Row
400 Meter Ski Erg
EC: Metcon (No Measure)
EXTRA CREDIT:
3 Supersets:
1 Minute D-Ball Hold
20 GHD Sit-ups
Rest 2 Minute Between Sets
GHD sub:
10 Strict Toes to Bar or 20 Weighted AbMat Sit-ups