MONDAY 3.29.21

Lowry CrossFit – CrossFit

Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren’t able to make them. When a class if full and you don’t cancel, it could prevent someone who wants that time spot from coming in. Thank you.

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WU: Warm-up (No Measure)

MOBILITY

2:00 Easy on Any Machine

…into:

Upper Body

1. Banded Triceps Stretch – 1:00/side

2. Barbell Forearm Smash – 1:00/side

3. PVC Pass Throughs – 1:00

Lower Body

1. Couch Stretch – 1:00/side

2. Pigeon Stretch – 1:00/side

3. Frog Stretch – 1:00

ACTIVATION

3 Rounds for Quality:

250m Row

20 Alternating Plank Shoulder Taps

10 Air Squats

10 Down Dog to Push-Up

MOVEMENT VIDEOS

https://www.youtube.com/watch?v=Y4XkFEj_OX8

https://www.youtube.com/watch?v=2T1r_ciLQn0

https://www.youtube.com/watch?v=STEDuqJ-UR4

https://www.youtube.com/watch?v=7QezJ6ChBDU

https://www.youtube.com/watch?v=_FtsS6CKby0

MC: “RENT” (Time)

3 Rounds For Time:

500/400m Row

40 Wallballs 20 / 14 lb

30 Alternating Dumbbell Power Snatches 50 / 35 lb

20 Toes to Bar
Stimulus

– Conditioning Category: Pacer

– The weight of the ball should be something we can complete 20+ wallballs unbroken when fresh.

– The dumbbell should be a light-moderate weight…Something we have no problem moving for the 30 reps each round within this workout.

– If we cannot complete 15+ toes to bar unbroken when fresh, let’s bring down the reps or scale to hanging knee raises.

– Score: Time

TOES TO BAR

– Knees To Chest

– Toes To As High As Possible

– V-Ups

– Weighted Sit-Ups