Recovery day

CrossFit Geo – XFIT

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Metcon

Metcon (No Measure)

200m run @easy pace

400m run @moderate pace

200m run @easy pace

100m run @sprint pace

Continue running, no rest between reps

Then:

Cossack Squat (back rack)

3 sets, 10 reps @20% back squat 1RM

1s pause at the bottom of each rep

Superset with:

20 Banded Hip Thrusts (bodyweight) after each set

Metcon (Time)

OPTIONAL MOBILITY

3 sets

10m ostrich walk

20 arrested supermen

Then:

5 minute squat

Then

2 sets on each leg

30s Gastrocnemius stretch

30s Soleus Stretch

OPTIONAL FUNCTIONAL BODYBUILDING

3 sets

10 Suitcase Bulgarian Split squats each leg

5 Turkish Sit-ups each arm

Then

Barbell Bicep Curl (supinated)

2 sets

21’s BABY! (7 bottom to halfway up, 7 halfway up to top, 7 full reps)

Then

Tricep demolition

3 sets, no rest

12 Diamond Push-ups

10 Tricep kick backs

OPTIONAL ZUU

In pairs

3 rounds

10 burpees

While burpees are being completed, partner is performing Kick-sits

Rest 2 minutes after final round

Then

3 rounds

10 half Hindu’s

Partner Holds top of push-up

Rest 2 minutes after final round

Then

3 rounds

10 frogs

5 Xplodes

Partner holds parallel squat

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About AB

Crossfit Coach

Posted on August 1, 2019, in WOD. Bookmark the permalink. Comments Off on Recovery day.

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