THURSDAY 12.19.19


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.

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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)

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:


Choose ball weights that you’ll complete unbroken each set

MOB: Metcon (No Measure)


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