ACTIVE RECOVERY DAY

CROSSFIT - 0500 & 0930

Warm up:
3 sets
10 Empty Bar Hang Power Snatch
5 Hands Only Inch Worm
10 Empty Bar Hang Cleans
5 Ring Pull ups

Dynamic Movement
With a 15min cap
5 sets:
5/5 Handstand Hold with Leg Drop
3 Consecutive Broad Jumps

Trunk:

6 sets, 3 sets right and 3 setsleft of Get Up Sit Ups:
5 Get Up Sit-ups
20 Standing Teapots

Cool down

3 sets
30sec Banded Support Full Squat
30sec Active Hamstring Stretch w/Band
30sec Dancer Stretch
30sec Vertical Lunge Stretch (ea leg)

 

CARTEL COMBAT - 0600

Round #1

Complete as many rounds as possible in 15 minutes:

Burpee box jump over – 1 Rep
Wall Ball – 5 Reps
Coaches combo – 5 Reps
Burpee box jump over – 2 Reps
Wall Ball – 5 Reps
Coaches combo – 5 Reps
Burpee box jump over – 3 Reps
Wall Ball – 5 Reps
Coaches combo – 5 Reps…

Round #2

With your partner, complete 5 Rounds for time:

Deadball to shoulder (AHAP) – 10 Reps (one for one with partner)
Double Unders – 15 Reps (ea)
Coaches partner drill Combo – 10 Reps
Double Unders – 15 Reps (ea)

Round #3

Complete for time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of:

Burpee
Coaches Combo
Calories on Assault Bike

BWAITE GYMNASTICS - 1730

RunningWOD - 1730

FAHEY'S BOXING - 1800