CrossFit – Thu, Jul 13

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

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

“Good Press” (AMRAP – Rounds and Reps)

AMRAP 20:

40 AbMat Sit-ups

21 Kettlebell Swings 53 / 35 lb

12 Bench Press 135 / 95 lb
Stimulus

– Overview: Athletes should feel as though they can stay in motion throughout this workout. The biggest factor athletes will run into will be muscular fatigue of the arms and midline.

– Sit-Ups: Should be completed in 90s or less.

– Kettlebell Swings: Kettlebell should finish all the way overhead. Should be completed in 60s or less.

– Bench: Should be completed in 60s or less. Barbell should be taken from a rack.

– Score: Rounds + Reps