8-2-18

Thomasville CrossFit – CrossFit

Recovery Day/ Accessory Exercises

Warm-up

Default warm-up 2 (No Measure)

10-15 passes in the foam roller.

Back

Armpit

Glutes

Inner thigh

Hamstring

Quad

Outer quad

Calf

Rotational Exercises x 10

Wrist

Elbow

Shoulder

Torso

Hips

Bend and reach

Leg swing

Cossacks

Ankles

Cool Down

CrossOver Symmetry (No Measure)

https://www.youtube.com/watch?v=nt31SOWa_m4

Cool Down

Banded Pull Apart (15-20 Reps)

Use a thin band. hold the band out in front of you and pull the 2 ends apart.

Banded Pull Down (15-20)

connect a med/sm band to a pull-up bar. pull the end of the band down and extend your arm.

Banded curl (15-20)

connect a band to the rig around your knee. hold the band and curl the end up while keep your elbows close to your side.