FRIDAY 12.27.19

Lowry CrossFit – CrossFit

Friday- 12.27.19
6:00am- WOD
9:30am- WOD
Noon-CANCELED
4:30pm- WOD
5:30pm- WOD

Saturday- 12.28.19
8:00am- WOD
9:00am-11:00am- OPEN GYM

Sunday- 12.29.19
10:00am-12:00pm- Open Gym

View Public Whiteboard

WU: Warm-up (No Measure)

MOBILITY

Child’s Pose on Box: 2 Minutes

Lats Foam Roll: 1-2 Minutes Each Side

Ankle Dorsiflexion: 1-2 Minutes Each Side

ACTIVATION

2-3 Rounds

20 Calorie Row

10 PVC Pass Throughs

20 Box Step-ups

10 PVC Overhead Squats

20 Lateral Box Step-ups (10 Each Side)

10 Banded Pull parts (Squeeze 3 Seconds at Finish)

MC: “Waterweight” (Time)

3 Rounds:

25 Overhead Squats (75/55)

15 Chest to Bar Pull-ups

25/18 Calorie Row

15 Burpee Box Jumps (24/20)