THURSDAY 2.28.19

Lowry CrossFit – CrossFit

LCF-

Open 19.2 announcement tonight.

Below, you will find an optional “Pre-Game” activation. If you are an athlete that feels “rusty” in a sense after a full rest day, moving today in such an active recovery fashion can restore mobility and assist us with performing at our best tomorrow. If not, we recommend full rest. No right or wrong approach here – go with what is natural.

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Lacrosse Ball Mob

MC: Metcon (No Measure)

2 Rounds:

2:00 Light Bike, Row, or Ski Erg

20 x 10m Shuttles

2 Rounds of:

10 Russian Kettlebell Swings, 10 Slow Air Squats, 10 GHD or weighted Sit-Ups

Directly into…

3 Rounds:

1:00 Light Bike, Row, Ski Erg or Run

3 Deadlifts

3 Hang Squat Cleans

3 Power Clean and Jerks

Barbell loaded between 40-50% of estimated 1RM Clean and Jerk.

CD: Warm-up (No Measure)

COOL DOWN

— Upper Body —

1. Puppy Pose – 1:00

2. Shoulder to Floor – 1:00/each

3. Wrist Stretches – 1:00

— Lower Body —

1. Couch Stretch – 2:00/each

2. Pigeon Pose – 2:00/each

3. Butterfly – 1:30

4. Pike – 1:00

5. Straddle – 1:00

6. Kneeling Split – 1:00