Recovery

Aug 2, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-Up

3 Rounds:

:30 Double Unders

10 Banded Squats

15 Banded Ext Rot Low

20 Cobras (2.5lbs)

Accessory Work

8 Rounds:

:20 Hollow Rock

:15 Superman

* Try to not touch the floor with your hands or legs as you roll from the Hollow Rock into the Superman

* Start as a Hollow Rock and as you fatigue turn it into a Hollow Hold

Metcon (Time)

For time:

10-20-30-20-10

Calories (your choice)

Unbroken Double Unders

Sandbag/Dball Squats (60/40)(40/30)

*Sandbag must travel 100m after each round.

Mobility

90 Seconds Per:

Foam Roll Quads

Couch Stretch

Pigeon Stretch

Groin Stretch

PVC Lat/Tricep Stretch (over GHD)

Foam Roller Pec Stretch (2.5lbs)