WEDNESDAY 10.28.20

27
Oct

WEDNESDAY 10.28.20

Lowry CrossFit – CrossFit

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1: Metcon (Time)

GYMNASTIC STAMINA

5 Rounds:

250M Row

25′ Handstand Walk

5 Bar MU’s

25′ Handstand Walk

*This effort wi be repeated one week from today.
MOD’s

Row – 500M Bike

MU’s- 10 C2B or chin over bar pull-ups

Handstand walk- 2-3 Wall Walks with HS weight shifting or :30 of practice

MC: “Paul Bunyon” (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

21/15 Calorie Assault Bike or Row

15 Deadlifts (225/155)
STIMULUS

– Thils piece balances out high skilled gymnastics, simple cardio and weightlifting

– We can ecpect to complete about 3-4 rounds over the 15 minutes

EC: Metcon (No Measure)

EXTRA CREDIT:

Body Armor

3 Sets of 15: Weighted Glute Bridges

3 Sets of 12: Double KB Front Rack Box Step-Ups

3 Sets of 9: Strict Toes to bar

*Rest 1:00-1:30 between each set