WOD

TODAY'S WOD

Workout of the Day

CrossFit - Thu, Mar 27

General Warm-up

1 set:
:30 bike (easy pace)
:20 bike (moderate pace)
:10 bike (fast pace)
5 step back lunges/leg
5 single-leg toe touches/leg
5 push-ups to downward dog

1 set:
:30 bike (easy pace)
:20 bike (moderate pace)
:10 bike (fast pace)
10 box step-ups
10 up-downs

1 set:
:30 bike (easy pace)
:20 bike (moderate pace)
:10 bike (fast pace)
10 box jumps
10 burpees
- Stop down from the box.

Skill Work (Checkmark)

Pre-workout
EMOM 6:
1-3 reps of chosen rope climb skill

250327 (AMRAP - Rounds and Reps)

- RX -
AMRAP 16:
20/25-cal bike
15 box jumps (20/24 in)
3 rope climbs (15/15 ft)
- Step down from the box.

- INTERMEDIATE -
AMRAP 16:
16/20-cal bike
12 box jumps (20/24 in)
2 rope climbs (12/12 ft)
- Step down from the box.

- BEGINNER -
AMRAP 16:
12/16-cal bike
8 box jumps (12/12 in)
2 pull-to-stands
- Step down from the box.

- MASTERS 55+ -
AMRAP 16:
20/25-cal bike
15 box jumps (20/24 in)
3 rope climbs (12/12 ft)
- Step down from the box.

Stretching (Checkmark)

Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves

- AT-HOME - (AMRAP - Rounds and Reps)

AMRAP 16:
400-m run
15 object jumps (20 in)
10 alternating double-DB renegade rows (35/50 lb)
10 V-ups
- Jump on to or over the object; step down if applicable.

WOD

CrossFit - Thu, Mar 27

General Warm-up

1 set:
:30 bike (easy pace)
:20 bike (moderate pace)
:10 bike (fast pace)
5 step back lunges/leg
5 single-leg toe touches/leg
5 push-ups to downward dog

1 set:
:30 bike (easy pace)
:20 bike (moderate pace)
:10 bike (fast pace)
10 box step-ups
10 up-downs

1 set:
:30 bike (easy pace)
:20 bike (moderate pace)
:10 bike (fast pace)
10 box jumps
10 burpees
- Stop down from the box.

Skill Work (Checkmark)

Pre-workout
EMOM 6:
1-3 reps of chosen rope climb skill

250327 (AMRAP - Rounds and Reps)

- RX -
AMRAP 16:
20/25-cal bike
15 box jumps (20/24 in)
3 rope climbs (15/15 ft)
- Step down from the box.

- INTERMEDIATE -
AMRAP 16:
16/20-cal bike
12 box jumps (20/24 in)
2 rope climbs (12/12 ft)
- Step down from the box.

- BEGINNER -
AMRAP 16:
12/16-cal bike
8 box jumps (12/12 in)
2 pull-to-stands
- Step down from the box.

- MASTERS 55+ -
AMRAP 16:
20/25-cal bike
15 box jumps (20/24 in)
3 rope climbs (12/12 ft)
- Step down from the box.

Stretching (Checkmark)

Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves

- AT-HOME - (AMRAP - Rounds and Reps)

AMRAP 16:
400-m run
15 object jumps (20 in)
10 alternating double-DB renegade rows (35/50 lb)
10 V-ups
- Jump on to or over the object; step down if applicable.

At CrossFit Lowell, our priority is your success, regardless of abilities, history, injury, or limitations. We believe in pushing past the margins of individual experience to become better at what will come your way, from lifting a week’s worth of groceries to surviving a bear chase and everything in between.

Call us: (978) 710-8280

info@crossfitlowell.com

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