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THURSDAY 1.24.19

23
Jan

THURSDAY 1.24.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Foam Roll

Hip Halo

Group Warm-Up

MC: Metcon (No Measure)

Rotating Stations on the 2:00 x 3 Rounds (30:00 Total)…

A) 25/18 Calorie Ski Erg

B) 25 Weighted Sit-Ups

C) 30/24 Calorie Row

D) 100 Double-Unders

E) 10 Cossack Squats* + 10 Waiter Squats*

Every 2 minutes you rotate stations for 30 minutes.
*Cossack Squat – youtu.be/Bvodm1BivOo

*Waiter Squat – youtu.be/GWjuBPrUQiI

Light is intention on the Waiter Squats, with 10 repetitions being the total count (5 repetitions on each side).

If you aren’t on a ski erg, we can substitute with a bike. Same calories.

MOB: Warm-up (No Measure)

Mobility

— Upper Body —

1. Puppy Pose – 1:00

youtu.be/GJmSVwsnQaI

2. Shoulder to Floor – 1:00/each

youtu.be/D0li2U56nO4

3. Wrist Stretches – 1:00

youtu.be/-L-8YRim2nw

— Lower Body —

1. Couch Stretch – 2:00/each

youtu.be/kbId9zYgoFQ

2. Pigeon Pose – 2:00/each

youtu.be/n5M-JlU210I

3. Butterfly – 1:30

youtu.be/mdYNs0nV5-8

4. Pike – 1:00

youtu.be/WSkPQ1lXfNk

5. Straddle – 1:00

youtu.be/HZRZ18fDleg

6. Kneeling Split – 1:00

youtu.be/0yxwdjCtM1Y

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