5/31/2016

CrossFit Direct Action – CrossFit

Warm-up

Warm-up (No Measure)

Once you become fearless, you become limitless.

If you did Murph on Monday, Congratulations! Now, if you are back in the gym you get a full day of recovery work (yay for you!) Take this day seriously, if you are sore and in pain everywhere, still come in and take advantage of the recovery work and make your body move. You will thank me and yourself later.

If you did not do Murph, it’s time to get to work.

Weightlifting

Front Squat (8 x 3 @ 80%)

Metcon

Metcon (Time)

4 RFT:

20 Wall Ball Shots, 20/14

15 Pull ups

400m Run

Metcon (No Measure)

RECOVERY WORKOUT

10 Min AMRAP (as much rolling as possible):

Foam rolling any place that is sore and tight.

20 Minute row:

This row should be done slowly and you should NOT break a sweat. It is SLOW and designed to just get your body moving.

Cool down with 3 rounds of each:

:30 couch stretch each leg

:30 foam rolling lats and back/shoulders

:30 “tri-leg” stretch (Samson stretch, knee to elbow, pigeon stretch)

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