Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

MC: “My Fitness Pals” (5 Rounds for calories)

On the Minute x 20 (5 Rounds):

Minute 1 – 50 Double-Unders

Minute 2 – 25 AbMat Sit-Ups

Minute 3 – Max Calorie Row or Bike or Ski Erg

Minute 4 – Rest

A very simple conditioning piece for the lungs and legs, but to reduce any sort of residual impact for Friday.

On the bike or row, the aim is to find a consistent pace across all five rounds. Aggressive, but sustainable.

On the DU and sit-up minutes, we are to be completed with the movement by the :50s mark. We can either modify our volume from the start, or time cap ourselves in the workout to ensure we are moving on at the proper times.

BA: Metcon (Weight)

“Body Armor”

A) 4 Sets:

7 Tempo Kettlebell Deadlifts

7 Barbell Bench Press

Tempo KB Deadlifts – This is a tempo only down. With two kettlebells, a regular deadlift, followed by a 5s negative to the floor.

Bench Press – Build to a moderate set of 7, with each set being unbroken. Heavier side, but must be unbroken which will control the higher loadings (not the aim today).