Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
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)
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).