THURSDAY 12.13.18
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
— 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
1: Metcon (No Measure)
Teams of 2. One person on Rower or Bike at a time.
40:00 Recovery Bike or Row.
Conversational pace throughout, pausing every 6:00 for…
On the 6:00:
3 Turkish Get-Ups, each arm, alternating
On the 12:00:
4 Cossack Squats (each) – youtu.be/Bvodm1BivOo
4 Waiter Squats (each) – youtu.be/GWjuBPrUQiI
On the 18:00…
8 Dumbbell Overhead Squats (each side)
Repeat this cycle, in this order, at the 24:00, 30:00, and 36:00. Following, bike until 40:00. Athlete’s choice to use a kettlebell or dumbbell, and although we are free to build in load, our emphasis is 100% on technique today, versus load.