WEDNESDAY 1.13.21

Lowry CrossFit – CrossFit

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MC: “Control-Alt-Delete” (Time)

On the 5:00 x 4 Rounds:

20 Alternating Dumbbell Snatches (50 / 35 lb)

40 Air Squats

15/12 Calorie AAB
Stimulus

– Conditioning Category: Sprint

– Very light and manageable weight today – with each round unbroken.

– Aiming to complete rounds by the 3:30 mark, allowing *at least* 1:30 of rest before the next interval.

– Our score will be the slowest of our 4 rounds.

CALORIE BIKE

– 20/15 Calorie Row

Metcon (AMRAP – Reps)

Stamina Conditioning

Ascending Ladder for 7:00:

3-6-9-12-15-18-21…

Unbroken Wallballs 20 / 14 lb

Continue to climb by (3) reps per round until the 7:00 cap is reached.
Stimulus

– Males will throw to a 10 foot target. Females will throw to a 9 foot target.

– Score will be total number of reps completed in the 7 minute window.

EC: Metcon (Weight)

EXTRA CREDIT:

Body Armor

3 Giant Sets:

20 Dual Dumbbell Bulgarian Split Squats (10 Each Leg)

:40 Second Single Dumbbell Weighted Glute Bridge Hold
Stimulus

– On the split squats, place the back foot on a bench or raised platform.

– Dumbbells held at the hang throughout.

– On the glute bridge hold, use a single dumbbell, placed on the beltline as we hold the top of the bridge.

– Perform at moderate loads, with our best form, while maintaining unbroken sets throughout.

– Free to build across the 3 sets.