Don’t skip recovery day!!
Why Active Recovery Will Improve Your Results
WARMUP/MOBILITY
3 min cardio
3 Knee Push ups
3 Push ups
:30 Up Dog
:30 Down Dog
10 Ring Rows
5 Scap Retractions
3 Kip Swings
:10-30 Hang from the bar
:30 Lying T Shoulder Stretch
:30 Pigeon Pose
:30 Couch Stretch
STRENGTH
Bench Press
5-3-1-3-5 @ 70-80-90-80-70%
Bent DB Rows
4×8
Toes to Bar
4 sets of unbroken Reps
*Take this time to practice whatever you are working on with Toes to Bar! Ask your coach if you need ideas.
WOD
“Active Recovery”
12 min Jog/Walk
Jog 30 sec, Walk 30 sec – At the 6 min mark, turn around and come back. No score- work out the soreness from the week. Feel free to use another cardio machine, if you want.
OPTIONAL POST WOD
Core: 3 Rounds:
10-20 GHD Sit Ups / Sit ups
10-20 Hip Extensions /Superman’s
10-20 Glute Bridge (heels on bench)
CrossFit Reserve 