140216 Sunday Active Recovery



Main – CrossFit

Warm-up (No Measure)

AMRAC in 8 minutes with
Mobility + 5-10:
1-arm DB Suitcase Deadlifts
Goblet Squat
Bear Crawl 100ft

Strength/Skill Development

1-arm Farmer’s Carry (10 minutes to a moderate effort for 30m/arm)

Recovery WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP @ 85% in 15 minutes

1-arm FC x 30m/arm ( ~60% of today’s best)

8 Goblet Squat – moderate (NTE 53/35lbs)

10 Ring-row – moderate

16 AirDyne cals


Metcon (Time)

Accumulate 3 minutes FLR on rings.

Note time of best set for score & notes on remaining sets.

Focus on Mid-back stabilization/shoulder protraction.