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WOD

12
Dec

THURSDAY 12.13.18

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

— 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

1: Metcon (No Measure)

Teams of 2. One person on Rower or Bike at a time.

40:00 Recovery Bike or Row.

Conversational pace throughout, pausing every 6:00 for…

On the 6:00:

3 Turkish Get-Ups, each arm, alternating

On the 12:00:

4 Cossack Squats (each) – youtu.be/Bvodm1BivOo

4 Waiter Squats (each) – youtu.be/GWjuBPrUQiI

On the 18:00…

8 Dumbbell Overhead Squats (each side)
Repeat this cycle, in this order, at the 24:00, 30:00, and 36:00. Following, bike until 40:00. Athlete’s choice to use a kettlebell or dumbbell, and although we are free to build in load, our emphasis is 100% on technique today, versus load.