191107

6
Nov

191107

BayWay CrossFit – CrossFit

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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