Active Recovery for CrossFitters

Seaward CrossFit – CrossFit

ALL: Metcon (No Measure)

1 round

6 walkout + spinal extension with rotation + downdog + lizard with rotation + Samson stretch + squat with rotation

5 PVC passthrough + 5 PVC reverse passthrough + 6 PVC circles around body (3/3)

8 count bear box clockwise + 8 count bear box counterclockwise

5 PVC passthrough + 5 PVC reverse passthrough + 6 PVC circles around body (3/3)

5 pair lateral squat + 5 pair standing hinge straddle with rotation

5 PVC passthrough + 5 PVC reverse passthrough + 6 PVC circles around body (3/3)

5 pair lateral squat + 5 pair standing hinge straddle with rotation

5 PVC passthrough + 5 PVC reverse passthrough + 6 PVC circles around body (3/3)

Then,

5×5 muscle-up transitions @ 2222, with mobility and skill/understanding focus.

*:30 bridge work between

With remaining time continuing from last week:

Rope climb footwork skill development. Really work on getting into your legs and out of your arms with a solid foot lock. Don’t get silly with these, keep it recovery and skill bias.

Foam roll and stretch

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