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CrossFit Ecstatic – CrossFit


Recovery


Upper Body
1. Puppy Pose: 1 Minute

http://youtu.be/GJmSVwsnQaI
2. Shoulder to Floor: 1 Minute Each Side

http://youtu.be/D0li2U56nO4
3. Wrist Stretches: 1 Minute

http://youtu.be/-L-8YRim2nw

Lower Body
1. Couch Stretch: 2 Minutes Each Side

http://youtu.be/kbId9zYgoFQ
2. Pigeon Pose: 2 Minutes Each Side

http://youtu.be/n5M-JlU210I
3. Butterfly: 90 Seconds

http://youtu.be/mdYNs0nV5-8
4. Pike: 1 Minute

http://youtu.be/WSkPQ1lXfNk
5. Straddle: 1 Minute

http://youtu.be/HZRZ18fDleg
6. Kneeling Split: 1 Minute

http://youtu.be/0yxwdjCtM1Y

Optional Active Recovery


10 Rounds:
15/12 Calorie Row
15/12 Calorie Bike

STIMULUS

In today’s Optional Active Recovery piece, you’ll complete 150/120 Calorie Row and Bike over the 10 Rounds
This work is not for time, rather for quality

SUBSTITUTIONS
BIKE

200 Meter Run

MOVEMENT PREP
Warmup Set

1 Round:
10 Calorie Row
10 Calorie Bike

Metcon

Fran (Time)


21-15-9 Thrusters, 95# / 65# Pull-ups

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Bryant Johnson

Bryant Johnson

Owner/Coach

CrossFit Level 1, CF-L2, CrossFit Kids, CrossFit Football, Retired 9 yr NFL Wide Receiver

Michael Jenkins

Michael Jenkins

Owner/Coach

Josh Diehl

Josh Diehl

Coach

CF-L1

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility

Sawyer Green

Sawyer Green

Coach

CrossFit Level 1