BayWay CrossFit – CrossFit
Recovery Workout
Metcon (No Measure)
EMOM x 24 MINUTES
MIN 1 – 18/15 Cal Row
MIN 2 – AMRAP of 2 Hang Muscle Snatch + 4 OHS 75/55
MIN 3 – 45s Hollow, Superman, or Plank Hold
MIN 4 – 8 DB/KB Filly Lunge (Light, Athlete Choice)*
MIN 5 – 10 Slam Ball 40/20
MIN 6 – Walking Rest**
*In DB/KB Filly Lunge, L-arm extended for rounds 1 & 3 and R-arm extended for rounds 2 & 4. Athlete can use any combination of equipment for the Filly Lunge or use Double KB or Double DB.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 L-Side Lat Distraction
2:00 R-Side Lat Distraction
2:00 Child’s Pose
2:00 Down Dog Pose