Thursday December 8, 2016

** ACTIVE RECOVERY **

A) Aerobic Flush: 18 Minutes 
Choose 1 
• Bike (<500 Watts) 
• Row (22-24 SPM)
• Run (1.5 Miles)
*Keep a maintainable pace throughout.

B) Skill: Pick 1 
• HandStand Walk: 10x20ft
• Double Unders: 10xMEx25s 
• Rope Climb: 10x1 
• Toes to Bar: 10x3 UB 


C) 1RNFT
• 50 Banded High Pulls 
• 50 Banded Pull-Aparts 
• 30 Banded Good Mornings 
• 60s Lying Quad Stretch 
• 60s Lying Hamstring Stretch 
• 60s Seated Toe Touch 
• 5 Minute Squat Hold 

D) Mobility & Maintenance
Wrap it. Mash it. Get Bendy.

Never let what you can't do get in the way of what you can!

Daily WOD's can also be found on the CrossFit Jetty Facebook page