0001240

CrossFit Ecstatic – CrossFit


Recovery


Recovery Thursdays:
Mobility to prepare for the remainder of the week. If you have access to the gym and would like to head in to mobilize further, that is ideal. But the below stretches are designed so that we can do these at home, if need be.

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

Active Recovery


MOVEMENT PREP
Warmup Set

5 Kettlebell Swings
10 AbMat Sit-ups
200 Meter Run

Metcon (No Measure)


25 Minutes For Quality:
15 Kettlebell Swings (53/35)
30 AbMat Sit-ups
600 Meter Run

STIMULUS

The goal of this optional active recovery piece is to get warm and sweaty in a longer time domain
These is no time component to this – it should be performed at a relatively easy pace
Choose a kettlebell swing weight that you’ll complete all rounds without dropping

SUBSTITUTIONS
Run

750 Meter Row
40/28 Calorie Assault Bike

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