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Pre Game and Recovery

March 14, 2019 | No Comments

586 CrossFit Asylum – CrossFit

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Mobility

— Upper Body —

1. Puppy Pose – 1:00

2. Shoulder to Floor – 1:00/each

3. Wrist Stretches – 1:00

— Lower Body —

1. Couch Stretch – 2:00/each

2. Pigeon Pose – 2:00/each

3. Butterfly – 1:30

4. Pike – 1:00

5. Straddle – 1:00

6. Kneeling Split – 1:00

Metcon (No Measure)

— Part #1 —

4:00 run, bike, or row

Minutes 1+2 – Light Pace

Minutes 3+4 – Moderate Pace

— Part #2 —

3 Rounds (low intensity)

3 Slow Wall Squats

4 Inchworms

5 Russian Baby Makers

— Part #3 —

3 Rounds (moderate intensity)

5 Suitcase Deadlifts (each side)

30 Double-Unders

10 Russian Kettlebell Swings (chest-level)

30 Double-Unders

15 AbMat Sit-Ups

*Rest :45s-1:00 between efforts.

— Part #4 —

3 Rounds (low intensity)

4 Scap Retractions

8 Superman Rocks

16 Overhead Circles (8 each direction)

— Part #5 —

4:00 run, bike, or row

Minutes 1+2 – Light Pace

Minutes 3+4 – Moderate Pace





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