TUESDAY 9.10.19


TUESDAY 9.10.19

Lowry CrossFit – CrossFit

Deload Week.

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WU: Warm-up (No Measure)

500M Row

Foam Roll

MC: “Road Trip” (Time)

5 Rounds:

15 Kettlebell Swings (70/53)

400 Meter Run

40 Double Unders

• Choose a weight on the kettlebell swing that you’re able to complete 25+ reps unbroken when fresh

• Within the workout, this should be a weight that you can complete with 1 break max

• This workout should take somewhere between 15-20 minutes to complete

MC2: Metcon (AMRAP – Reps)

Gymnastic Conditioning


1 Strict Handstand Push-up

1 Strict Pull-up

2 Strict Handstand Push-up

2 Strict Pull-ups

3 Strict Handstand Push-up

3 Strict Pull-ups

Continue to add (1) rep to each movement until the cap is reached

• Working strict pressing and pulling in this ascending rep gymnastics piece

• Continue to add 1 rep to each movement on each round until the 6 minutes is up