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THURSDAY 3.7.19

6
Mar

THURSDAY 3.7.19

Lowry CrossFit – CrossFit

LCF-

Open 19.3 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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MC: Metcon (No Measure)

Not for score, at controlled, low intensity:

5:00 Erg Bike (however any bike fits):

Minutes 1+2 – Light Pace

Minutes 3+4 – Light/Moderate Pace

Minute 5 – Moderate Pace

2 Rounds:

25 DU

1 Complex: 3-Position Power Snatch (75/55)

250m Light Row

3-5 Power Snatches (75/55)

15 GHD Sit-Ups or 20 AbMat Sit-Ups

2 Rounds of :30s at each station:

Superman Rocks

Hollow Rocks

Glute Bridges

2 Rounds:

25 DU

1 Complex: 3-Position Power Snatch (75/55)

250m Light Row

3-5 Power Snatches (75/55)

15 GHD Sit-Ups or 20 AbMat Sit-Ups

5:00 Erg Bike (however any bike fits):

Minutes 1+2 – Light Pace

Minutes 3+4 – Light/Moderate Pace

Minute 5 – Moderate Pace

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