THURSDAY 9.23.21


THURSDAY 9.23.21

Lowry CrossFit – CrossFit

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

Thursday is an active recovery or rest day in our programming. An active recovery WOD will be posted, but class time will be run as open gym and can also be used as a make up day.

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WU: Metcon (No Measure)

Thursday :30 Mobility

Mobility to prepare for the remainder of the week. If you have access to the gym and would like to head in to mobilize further, that is ideal. But the provided stretches are designed so that we can do these at home if need be.


1. Puppy Pose: 1 Minute

2. Shoulder to Floor: 1 Minute

3. Wrist Stretches: 1 Minute


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. Spiderman Hold: 1 Minute


MC: Metcon (No Measure)

TABATA- 20 seconds ME (Max effort) work and 10 seconds rest. 8 rounds.


rest 1 minute

Ab Mat sit-ups

rest 1 min

Jumping Jacks

rest 1 min

Hollow holds or rocks
just work.