Lowry CrossFit – CrossFit
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1: “The Ocho” (Time)
On the 4:00 x 8 Rounds:
20/15 Calorie Row
– Today’s workout is an interval piece that includes 2 monostructural movements
– You’ll complete the 2 stations for time and rest with watever time remains in the 4- Minute window
-Rounds are designed to take around 2 miutes, giving us a rough 1:1 kwowrk to rest ratio
– With a good amount of rest built lin, the goal is to move with a sense of urgency during the work interval
– Final score will be the slowest of the 8 rounds
– Rounds begin on the 0-4-8-12-16-20-24-28
MOD for row
12/9 Cal assault
2: Metcon (Weight)
3 Giant Sets:
50M Double DB Farmers Carry (Hang)
25M Single Arm OH Carry (left overhead)
25M Single Arm OH Carry (right overhead)
Rest 2 minutes between sets.
– Moving loads from point A to point B is one of the nest ways to build midline stability.
– It also is a frequesnt test in our sport.
– We will be alternating between a double db farmers carry and single arem overhead carries.
-These carries should e at a weight that is completed without putting the weights down.
– Record your DB weight.
3: Metcon (No Measure)
9 Rower Pike Ups
Max Effort L-Sit on Parallettes
Rest 2 min between sets