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TUESDAY 7.30.19

29
Jul

TUESDAY 7.30.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded shoulder distraction

Hip Halo
MOVEMENT PREP

Warmup Round 1:

10 Calorie Row

100 Meter Run

10 Box Jumps with Step Down (Lower Height)

10 Medicine Ball Front Squats

*Performed at a very easy pace

Warmup Round 2:

5 Calorie Row

50 Meter Run

5 Box Jumps (Workout Height)

5 Wallballls

*Performed at estimated workout speed

MC: “Kelly Rowland” (Time)

For Time:

50/35 Calorie Row

3 Rounds of “Kelly”

50/35 Calorie Row
1 Round of Kelly:

400 Meter Run

30 Box Jumps (24/20)

30 Wallballs (20/14)

**If you are unable to run, complete one of the following:

28/20 Calorie Assault Bike or Echo Bike

40/28 Calorie Schwinn Bike

800 Meter Bike Erg

500 Meter Row

400 Meter Ski Erg

EC: Metcon (No Measure)

EXTRA CREDIT:

3 Supersets:

1 Minute D-Ball Hold

20 GHD Sit-ups

Rest 2 Minute Between Sets
GHD sub:

10 Strict Toes to Bar or 20 Weighted AbMat Sit-ups

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