THURSDAY 1.24.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Foam Roll
Hip Halo
Group Warm-Up
MC: Metcon (No Measure)
Rotating Stations on the 2:00 x 3 Rounds (30:00 Total)…
A) 25/18 Calorie Ski Erg
B) 25 Weighted Sit-Ups
C) 30/24 Calorie Row
D) 100 Double-Unders
E) 10 Cossack Squats* + 10 Waiter Squats*
Every 2 minutes you rotate stations for 30 minutes.
*Cossack Squat – youtu.be/Bvodm1BivOo
*Waiter Squat – youtu.be/GWjuBPrUQiI
Light is intention on the Waiter Squats, with 10 repetitions being the total count (5 repetitions on each side).
If you aren’t on a ski erg, we can substitute with a bike. Same calories.
MOB: Warm-up (No Measure)
Mobility
— Upper Body —
1. Puppy Pose – 1:00
youtu.be/GJmSVwsnQaI
2. Shoulder to Floor – 1:00/each
youtu.be/D0li2U56nO4
3. Wrist Stretches – 1:00
youtu.be/-L-8YRim2nw
— Lower Body —
1. Couch Stretch – 2:00/each
youtu.be/kbId9zYgoFQ
2. Pigeon Pose – 2:00/each
youtu.be/n5M-JlU210I
3. Butterfly – 1:30
youtu.be/mdYNs0nV5-8
4. Pike – 1:00
youtu.be/WSkPQ1lXfNk
5. Straddle – 1:00
youtu.be/HZRZ18fDleg
6. Kneeling Split – 1:00
youtu.be/0yxwdjCtM1Y