Active Recovery for CrossFitters

Seaward CrossFit – CrossFit

ALL: Metcon (No Measure)

20:00 working window

15 banded passthrough

10 scap pushup

5 muscle-up transitions @ 2222

20 deadbug

5 spinal extension + rotation

:30 bridge

6 step bear box

5-10 toes to bar

:30 crab

10 lateral squat


banded hamstring series (lying with foot flexed, forward and to the sides)

lying pigeon

thoracic extension with foam roller

bridge or wheel

forward fold

archer arms

half saddle

happy baby

Spend remaining time working gymnastic skills or personal dysfunction with Coach.

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