Lowry CrossFit – CrossFit

De-Load Week

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WU: Warm-up (No Measure)


Wrist Stretches: 30 Seconds Each Direction

Handstand Hold Stretch: Accumulate 1 Minute

Straddle Stretch: 2 Minutes


40 Seconds Each

Easy Row

Active Samson

Front Plank

Moderate Row


Side Plank (20 Seconds Each Side)

Faster Row

Reverse Lunges in Place

Hollow Rocks

MC: “Buckle Up” (Calories)


200’ Walking Lunge (No Weight)

35 AbMat Sit-ups

Max Calorie Row

Rest 5 Minutes


100’ Single Dumbbell Walking Lunge (50/35)

50 AbMat Sit-ups

Max Calorie Row

Rest 5 Minutes


200’ Walking Lunge (No Weight)

50 AbMat Sit-ups

Max Calorie Row

Working for 5 minutes and resting for 5 in these 3 fast-paced intervals

You’ll complete all the reps of lunging and abmat sit-ups before moving on to the scored portion of each AMRAP – the max calorie rows

Your score is the sum total of the 3 max calorie rows, log each round in the notes.

We’re looking to have at least 1 minute on the rower each round, so adjust reps or cap your first two movements at 4 minutes if needed

Walking Lunges:

The first and last intervals are completed with no weight at all

The middle interval is completed with a single dumbbell, at a weight that allows you to complete the entire 100 feet without stopping

Hold the dumbbell wherever is most comfortable for the weighted lunges

On each style of lunge, make sure the back knee touches the ground and that the hips reach full extension between steps

EC: Metcon (No Measure)


Body Armor

Alternating On the Minute x 12 (3 Rounds):

Minute 1: 8 Barbell Romanian Deadlifts

Minute 2: 30% Max Strict Handstand Push-ups

Minute 3: 20 GHD Sit-ups

Minute 4: 30% Max Strict Handstand Push-ups

Training our midline and strict pressing strength in today’s Body Armor piece

Complete the listed reps and then rest until the top of the next minute

Romanian Deadlifts:

Build in weight or stay the same across, but these should be completed without dropping each round

Strict Handstand Push-ups:

Your percentage is based off your max set of strict handstand push-ups

For Example: If your max set is 10, you’ll complete 3 reps within the minute

These are ideally completed without breaking, but can be broken up as needed

GHD Sit-ups:

Choose a number you can complete without having to stop