THURSDAY 1.2.2020

Lowry CrossFit – CrossFit

Option to do active recovery that is posted or make-up a workout missed.

Thursday- 1.2.20
6:00am- WOD
9:30am- WOD
Noon- WOD
4:30pm- WOD
5:30pm- WOD
6:30pm- CANCELED

Friday- 1.3.20
6:00am- WOD
9:30am- WOD
Noon-WOD
4:30pm- WOD
5:30pm- WOD
6:30pm- CANCELED

Saturday- 1.4.20
8:00am- WOD
9:00am-11:00am- OPEN GYM

Sunday- 1.5.20
10:00am-12:00pm- Open Gym

**Regular schedule starting Monday 1.6.20.

View Public Whiteboard

MC: Metcon (AMRAP – Rounds and Reps)

Optional Active Recovery

AMRAP 20:

10 Burpees

20 Russian Kettlebell Swings (53/35)

300 Meter Row or Ski Erg
STIMULUS

The goal here is to simply move around and break a sweat

The burpees are standard burpees, requiring chest to floor and full extension at the top

The Russian Kettlebell Swing finishes with arms parallel to the ground

Choose a kettlebell weight that allows you to complete the 20 reps in 1-2 sets during the workout

You have the option to choose between two machines today: the rower or the ski erg

MOBILITY

Upper Body:

1. Puppy Pose: 1 Minute

2. Shoulder to Floor: 1 Minute

3. Wrist Stretches: 1 Minute

Lower Body:

1. Couch Stretch: 2 Minutes Each Side

2. Pigeon Pose: 2 Minutes Each Side

3. Butterfly: 90 Seconds

4. Pike: 1 Minute

5. Straddle: 1 Minute

6. Kneeling Split: 1 Minute