Recovery / WOD

CrossFit Lehi – CrossFit Class

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Warm-up

– 325m Row or 200m run

– Foam Roll Sore Muscles

– Coach-led warm up

Weightlifting

Dips (4 x + Four sets of max Reps. Total reps in score)

WOD

Metcon (AMRAP – Rounds and Reps)

If you did 3 WOD’s This week proceed to recovery NOT for Time. If not Follow Rx Workout. Both Recovery and RX keep a score. Remember if your Recovery Group your pacing yourself slow at beginning to have continuous work with little to no rest!

Recovery Wod,

20 Continuous Min of

– Situps

– Box Step Up

– Single Jump Rope

– Shoulder Press W/ Bar

Rx Workout

20 Continuous Min of

– TTb

– Box Jumps

– Double-Unders

– Push Press 95/55

Perform 1 Rep of Each movement before moving to next exercise. Then Perform 2 reps of each movement before moving on and so forth. Ex (1,1,1,1) (2,2,2,2) (3,3,3,3)……

– if your recovery group do not click Rx

If your the Rx group and you need to modify the Wod click Rx

If you did the WOD with no scale or modification click Rx+

Post WOD

– Spend 1-2 min Foam Rolling on each Muscle

– Quads, Hamstrings, Glutes, Calves

– Then perform Mobility stretches on muscles with least ROM ( Range of Motion)