Active Recovery from Murph

P6 CrossFit – CrossFit

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0′-5′ Row/Run/Bike/Ski (No Measure)


0-100 Jog Pace

100-200 Run Pace

200-300 Sprint Pace


0-200 Jog Pace

200-400 Run Pace

400-600 Sprint Pace

5′-15′ Daily Class Warm-up (No Measure)

Quad Stretch

Knee to Chest

Soldier Kicks

Walking Hammy Stretch

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Inch worm

3 Air Squats + Broad Jump

High Knees

Butt Kicks

Take a couple minutes to finish warming up (roll out, do PVC stretches, do band work, etc.)

Active Recovery (No Measure)

Spend 5-10 Minutes On each Movement

All done with light or no weight (DB, KB, Bar, Plate, Etc.)

Good Mornings

Hold bottom of squat position with weight

Banded Pull aparts

Bench Press sets of 10


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