17
Jul
WEDNESDAY 7.18.18
Lowry CrossFit – CrossFit
*Deload Week
Athletes will have option of doing “Death Race” or “Fortitude”
WU: Warm-up (No Measure)
:30 Seconds
Easy Row
Push-up to Down Dog
Medium Row
Active Spidermans
Faster Row
Active Samson + Air Squats
MC1: “Death Race” (Time)
5 Rounds:
15/10 Calorie Assault Bike
10 Burpees
*Monitors do not have to be re-set each round, but calorie count starts wherever previous round left off.
Example: If monitor reads 18 at the start of Round 2, men must bike to 33, and women 28).
Or “Fortitude”
MC2: “Fortitude” (AMRAP – Reps)
Alternating On the Minute x 30 (15 Rounds):
Even Minutes – 15/12 Calorie Row
Odd Minutes – 15 Burpees
EC: Metcon (No Measure)
EXTRA CREDIT:
Deadlift Accessory
3 Sets of 8: Sumo Deadlift
3 Sets of 12: Romanian Deadlift
Accumulate 30 Glute Ham Raises