7.3.19

CrossFit 972 – CrossFit

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Metcon

19.3 Active Recovery (No Measure)

NFT, controlled pace

5 Minute Bike/Row

-Min 1-2: Light Pace

-Min 3-4: Light to Moderate Pace

-Min 5: Moderate Pace

—into—

2 Rounds

25 Double Unders

1 3 Position Power Snatch 75/55

250m Row

3-5 Power Snatches 75/55

15 GHDSU or 20 AbMSU

—into—

2 Rounds 30s at each station

Station 1: Superman Rocks

Station 2: Hollow Rocks

Station 3: Med Ball Halos

Station 4: Glute Bridges

—into—

2 Rounds

25 Double Unders

1 3 Position Power Snatch 75/55

250m Row

3-5 Power Snatches 75/55

15 GHDSU or 20 AbMSU

—into—

5 Minute Bike/Row

-Min 1-2: Light Pace

-Min 3-4: Light to Moderate Pace

-Min 5: Moderate Pace

Recovery

Metcon (No Measure)

— Upper Body —

1. Puppy Pose – 1:00

2. Shoulder to Floor – 1:00/each

3. Wrist Stretches – 1:00

— Lower Body —

1. Couch Stretch – 2:00/each

2. Pigeon Pose – 2:00/each

3. Butterfly – 1:30

4. Pike – 1:00

5. Straddle – 1:00

6. Frog Stretch – 1:00