Recovery Day

Nov 30, 2017 | WOD

CrossFit ATR – CrossFit

Warm-up

Monster walk (forward reverse lateral)

Perfect lunge

Ladder drills: (2x each)

1 foot each box

2 feet each box

2 feet each box lateral

Single leg in/out

Carioca

Icky Shuffle

River dance

Metcon

Metcon (Time)

12 Minute Amrap:

200m Sandbag Burden Run (60/40)

10 Sandbag Lunges

15 Sandbag Hang Power Cleans

20 Banded Wood Choppers (per side)

Mobility

20 Minutes:

Quad, Glutes, Pec Smash and Stretch