Rest – Crossfit Mentana

ACTIVE RECOVERY WOD – THURSDAY 23.01.20

MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog

Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute

Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute

CONDITIONING

“ACTIVE REST”
5 Rounds:
1 Minute Bike
1 Minute Reverse Lunges
1 Minute Row
1 Minute Kettlebell Swings #24/16
1 Minute Rest

G WOD 021216

Warm-up:
5 minutes Double -Unders Practice; Then 2 rounds
Run 200m
10 mt Inch Worms
20 mt Duck Walk
30 mt Bear Crawl
40 Jumping jacks
50 Mountain Climbers

Mobility & Skills
Squat Therapy – Kipping – Pull Ups

BENCHMARK WOD
“Barbara”
5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 Minutes Rest
Time each round. Score is total time to complete the workout.