CrossFit – Thu, Aug 31

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

“Sea Sick” (5 Rounds for calories)

AMRAP 10:

2,000/1,800 Meter Row

Max Calorie Echo Bike

Rest 4 Minutes

AMRAP 8:

1,500/1,350 Meter Row

Max Calorie Echo Bike

Rest 3 Minutes

AMRAP 6:

1,000/900 Meter Row

Max Calorie Echo Bike

Rest 2 Minutes

AMRAP 4:

500/450 Meter Row

Max Calorie Echo Bike

Rest 1 Minute

AMRAP 2:

250/225 Meter Row

Max Calorie Echo Bike
Stimulus

– Overview: In this interval style workout, athletes will begin with a set number of meters on the rower that they need to complete before moving to the bike. The meters on the row, the duration of each interval and rest period will decrease as you make your way through the workout.

– Echo Bike: Athletes should have about 2:00 on the bike each interval. Adjust the row meters or time cap the row with 2 minutes remaining if needed.

– Score: Enter total calories biked each interval. Overall score will be the sum total.