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THURSDAY 3.21.19

20
Mar

THURSDAY 3.21.19

Lowry CrossFit – CrossFit

Today’s posted workout will be an active recovery workout. Most of us will be doing the open workout tomorrow. If you’d like to make-up a workout or work on a skill or do mobility, you are more than welcome to do so.

Join us Friday (3/22) @ 4:00pm as we wrap up the 2019 CrossFit Open. This will be the last “Friday Night Lights” so let’s grind thru 19.5 and celebrate afterwards with beer and food at the Lowry Beer Garden. The plan is complete the workouts by 6:00ish and meet up at the LBG around 7:00pm.

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MC: Metcon (No Measure)

3 Rounds (low intensity)

3 Slow Wall Squats

3 Walkouts

3 Russian Baby Makers

3:00 Erg Bike (or Ski, Row, or Run):

Minutes 1+2 – Light Pace

Minute 3 – Fast Pace

3 Rounds (moderate intensity):

300 Meter Row

10 Dumbbell Hang Clean and Jerks (light load)

10 Glute Bridges

30 Double-Unders

*Rest :45s-1:00 between efforts. Aim is to fully control intensity. Choose a very light dumbbell.

3:00 Erg Bike (or Ski, Row, or Run):

Minutes 1+2 – Light Pace

Minute 3 – Fast Pace

3 Rounds (low intensity):

4 Scap Retractions

8 Superman Rocks

16 Overhead Circles (8 each direction)

*Light plates (between 2.5-5# for the overhead circles. As written, change direction after 8 repetitions.

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