20
Aug
WEDNESDAY 8.21.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
Hip Halo
Banded Good Mornings
1: Metcon (No Measure)
5 Rounds, Not For Time:
14/10 Cal AAB or 250M Row
40 Double Unders
30′ Handstand Walk
Handstand Walk
30 Seconds of Handstand Walk Practice
30 Seconds of Handstand Weight Shifting
30 Seconds of Box Shoulder Taps
MC1: “Frank the Tank” Part #1 (AMRAP – Rounds and Reps)
On the 0:00
In a 5:00 Window…
50 Wall Balls (20/14) *Females 9′
Time remaining, AMRAP:
12 Deadlifts (185/135)
12 Barbell Facing Burpees
MC2: “Frank the Tank” Part #2 (AMRAP – Rounds and Reps)
On the 10:00
In a 5:00 Window…
35 Wall Balls (20/14) *Females 9′
Time remaining, AMRAP:
9 Deadlifts (225/155)
9 Barbell Facing Burpees
MC3: “Frank the Tank” Part 3 (AMRAP – Rounds and Reps)
On the 20:00
In a 5:00 Window…
20 Wall Balls (20/14) *Females 9′
Time remaining, AMRAP:
6 Deadlifts (275/185)
6 Barbell Facing Burpees