TUESDAY 1.28.20
Lowry CrossFit – CrossFit
De-Load Week
WU: Warm-up (No Measure)
MOBILITY
Child’s Pose on Box: 1-2 Minutes
Banded Shoulder Distraction: 1 Minute Each Side
Pigeon Pose: 2 Minutes Each Side
ACTIVATION
3 Sets:
1 Minute Bike
30 Seconds Spiderman + Reach
30 Seconds Lateral Box Step-ups
30 Seconds Horizontal Ring Rows
30 Seconds Inchworms
*Increase Bike Intensity Each Set
MC: “Speed Limit” (AMRAP – Rounds and Reps)
AMRAP 15:
Buy-In: 115/85 AAB or 2000M Row or 1 mile run
Max Rounds in Time Remaining:
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-ups
STIMULUS
To start off this 15 minute workout, AAB, Row or Run
Once you finish, you’ll spend the remainder of the workout completing rounds of burpee box jumps and chest to bar pull-ups
Make sure to stand to full extension at the top of each burpee box jump
Your score is the total number of rounds and reps completed before the time cap
Cap on AAB and row at 9 minutes, giving you at least 6 minutes to complete the scored portion of the workout