02/25/2015

CrossFit Open Pre-Game Prep

Active Recovery:
Focus of today is to mobilize, increase 
core body temp, increase blood flow and 
repair/recover from the week. We want you 
to feel great and ready to perform at your 
best for 16.1 tomorrow.

In-Season Cycle
Week 1

WARMUP:
10 min movement flow:
- plank
- upward extension
- downward pike
- low lunge
- samson stretch
- pigeon stretch
- lateral lunge
Repeat above using opposite side.

CONDITIONING:
Rotate through the following 4 stations 
on the minute for 20 minutes (5 rounds):

- 200/160m Row
- 5 Burpees + 10 Box Jumps
  Moderate height box.
  Be explosive but step down.
- 6 Goblet Squats + 12 KB Swings
- 30 Alt. Single Unders + 12 Situps

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