THURSDAY 12.19.19
Lowry CrossFit – CrossFit
Option to do active recovery that is posted or make-up a workout missed. Tempo Front Squats tomorrow.
MC: Metcon (No Measure)
Optional Active Recovery
30 Minute Bike or Row
Every 3 Minutes (Starting @ 0:00):
4 Burpees
8 Wallballs (20/14)
12 Slamballs (30/20)
STIMULUS
This Optional Active Recovery piece is to be performed for quality over speed
The goal of today is to simply move and break a sweat
Every 3 minutes you’ll hop off the bike and complete 3 short movements
These rounds of burpees, wallballs, and slamballs will happen on the:
0-3-6-9-12-15-18-21-24-27
Choose ball weights that you’ll complete unbroken each set
MOB: Metcon (No Measure)
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