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WOD – Friday 19 February 2016

CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • WOD:
    Partners alternate whole rounds for time and complete four rounds each of:

    100 double unders
    Kettlebell Single-Arm or Barbell Push Press x 5 reps each arm or ten reps total
    Goblet Squats x 10 reps
    Run 400 Meters

    (Partner A completes double unders , Shoulder Press x 10 total reps, Goblet Squats x 10 reps, and a 400 meter run while Partner B rests; Partner B starts on the double unders as soon as Partner A completes the 400 meter run.)

 

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

 

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