Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Barbell Forearm Stretch
Dumbbell Ankle Stretch: 2 Minutes Each Side
Banded 3-Way Shoulder
Banded Hip Flexor Stretch
1 Minute Easy Machine
Steadily ramp up intensity over the 4 rounds to a moderately challenging pace.
2 Super Slow Wall Squats
:15s Jump Rope (singles or doubles)
:30s Warrior Squat
:15s Alternating DB Strict Press (both bells in front rack, light loads, alternating presses)
:30s Russian Baby Makers
Steadily start to climb in intensity:
5 Light Dummbell Thrusters
:15 Jump Rope (singles of doubles)
Rest as needed between.
As we move, we can start to slowly start to build in dumbbell thruster loading. This is a prime opportunity to dial in our technique and positioning here before the weights become too heavy to focus on so.
1: Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters