WEDNESDAY 9.23.20
Lowry CrossFit – CrossFit
Please continue to schedule classes on the wodify app. Thank you.
1: Metcon (AMRAP – Reps)
Gymnastic Stamina
On the 2:00 X 5 Rounds:
9 Bar Facing Burpees
30 DU’s
Max Kipping HSPU’s in time remaining
Stimulus
– Our gymnastic piece today will pair all shoulder movements to increase our upper pressing stamina
– Each round will last 2:00 with no rest in between
– Our score will be the total number of HSPU’s across all 5 rounds.
MC: “UFO” (3 Rounds for calories)
AMRAP 5:
200′ Walking Lunge
200M Sandbag Run (50/35)
Time Remaining: Max Cal Row
*Rest 5 Min
AMRAP 5:
100′ Single Front Rack DB Walking Lunge (50/35)
200M Sandbag (50/35)
Time Remaining : Max Cal Row
*Rest 5 Min
AMRAP 5:
50′ Double DB Front Rack Walking Lunge (50/35)
200M Sandbag (50/35)
Time Remaining: Max Cal Row
Stimulus
– Ideally, the lunges and running take less than 4 minutes to complete, giving you at lest 1 minute on the rower for each round.
EC: Metcon (No Measure)
EXTRA CREDIT:
Body Armor
3 Giant Sets:
8 Tempo Barbell Good Mornings (5s eccentric)
12 Supinated Grip Ring Row
16 Scapular Y Raises
Rest As needed.