WEDNESDAY 7.18.18

Lowry CrossFit – CrossFit

*Deload Week

Athletes will have option of doing “Death Race” or “Fortitude”

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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