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THURSDAY 8.22.19

21
Aug

THURSDAY 8.22.19

Lowry CrossFit – CrossFit

You have the option to make up a wod you recently missed, do one of the workouts below or work on skills. Full disclosure- snatch tomorrow.

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

MC: Metcon (No Measure)

Not For Time:

4k Bike

2k Row

1k Run
To convert Assault Bike from Calories to Kilometers:

Hold down the ‘STOP’ button until you hear a beep

Push down the START and ENTER buttons simultaneously until the display reads the word ‘DISTANCE’

Press the UP/DOWN arrows to display the ‘KILOMETERS’ reading and press ENTER

1 kilometer = 1000 meters

MC: Metcon (AMRAP – Rounds and Reps)

AMRAP 30

500M Row

20 Sit-Ups (weighted or medball)

20 Russian Twists (L/R=1)

20 Leg Lifts

.7 AAB or 20 Cal Ski Erg

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