Rest, Recovery or practice

To stay with our Main Site Programming we are having an Active rest/recovery/Open Gym type day (for all of you who just can’t stay away).  You can come in and do the posted recovery stuff, make up a WOD (...only if you missed a day) or work on skill.  Coaches will be available for help, but this is more of an open gym format.  Enjoy.  Still sign up as normal for class times.

Warm-up:
Basic CrossFit Warmup

Some of the Nation…More to come!

Workout of the Day:
3 Rounds (NO TIME!!!!)
15 GHD Situps
15 Hip Extensions
15 KB/DB Swings
15 Bench Press
15 Pullups

**Weight stuff should be kept Light to Medium**

Finsh with 2000m Row (if you like)

RECOVERY:
Roll
Stretch