Active Recovery for CrossFitters 08.18.2016

Seaward CrossFit – CrossFit

ALL: Metcon (No Measure)

roll t-spine/lateral

2 rounds

0:30 standing forward hang

5 walkout + spinal extension + 2 breath down dog return

10 banded passthrough (red band)

5 reverse passthrough (pvc)

5 sumo squat w/ pause

5 gymnastic squat w/ pause

5 lateral squat (pair)

0:30 window

beat swing + toe to bar + pull-up practice

10 breath wall t-spine stretch

0:30 window

beat swing + toe to bar + pull-up practice

8 step bear box clockwise

0:30 window

beat swing + toe to bar + pull-up practice

8 step bear box counter-clockwise

0:30 window

beat swing + toe to bar + pull-up practice

8 press to bridge

0:30 window

beat swing + toe to bar + pull-up practice

Spend remaining time working gymnastics or self maintainence.

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