CrossFit – Thu, Mar 16

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

“Active Recovery” (Time)

For Quality:

1000-800-600-400-200 Meter Run

75-60-45-30-15 Air Squats
– The goal of today’s active recovery is to just move and sweat at a light-moderate intensity.

– Athletes can make this as hard or as easy as they would like.

– Score: Total time it takes to complete the workout.

Modifications

200 METER RUN

– 250m Row

– 200m Ski

– 500m Bike

– 150m Air Run

– 9 Shuttle Runs (25ft. Out + 25ft. Back)

AIR SQUATS

– Reduce Reps

– 50-40-30-20-10 Wallballs

– 50-40-30-20-10 Alternating Single Leg Squats