CrossFit – Thu, Aug 3

Lowry CrossFit – CrossFit

Bulletin Board

Thursday is an active recovery or rest day in our programming. An active recovery WOD will be posted, but class time will be run as open gym and can also be used as a make up day.

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

MOBILITY

Thursday 30 Mobility

2:00 Child’s Pose

2:00 Shoulder to Floor (1:00 Each Side)

2:00 Wrist Stretches

2:00 Kneeling Front Rack Stretch

2:00 Down Dog

2:00 Couch Stretch (Each Side)

2:00 Pigeon Pose (Each Side)

2:00 Spiderman Hold (Each Side)

2:00 Frog Stretch

2:00 Straddle Stretch

“Square Dance” (AMRAP – Rounds and Reps)

AMRAP 20:

27 AbMat Sit-ups

21 Dumbbell Bench Press 50 / 35 lb’s

15 Pull-ups

9 Shuttle Runs
Stimulus

– Overview: Athletes will move through the majority of this workout at a sustainable pace. The biggest separators will be the bench press as well as the pull-ups. Pick one of these 2 movements to push today.

– Sit-Ups: Reps should take 1:00 or less to complete.

– DB Bench: Reps should take 2:00 or less to complete.

– Pull-Ups: Reps should take 1:00 or less to complete.

– Shuttle Runs: 1 Shuttle Run = 25ft. Out + 25ft. Back. Reps should take 1:00 or less to complete.

– Score: Rounds + Reps

Warm-Up

10 AbMat Sit-ups

5 Dumbbell Bench Press

5 Pull-ups

3 Shuttle Runs