Chic’s Beach CrossFit – CrossFit/FIT
Active Recovery Day
Active Recovery Walking (Checkmark)
10:00 Walk
-into-
4 Rounds:
Jog 2:00
Easy Walk :30
-into-
5:00 Walk
Bonus Workout
25 MINUTE FLOW
:30 Big Arm Circles (15 seconds Forward; 15 seconds backwards)
:30 Small Arm Circles (15 seconds Forward; 15 seconds backwards)
:30 Standing Hip Circles (Right)
:30 Standing Hip Circles (Left)
:30 Ankle Circles (Right Foot)
:30 Ankle Circles (Left Foot)
…into..
4 Rounds:
1:00 Air Squats with 5 second Hold at Bottom
1:00 Pancake Stretch
1:00 Alternating Lunge Elbow to The Floor
1:00 Upward to Downward Dog Transitions
….into…..
1:00 Couch Stretch (Left)
1:00 Couch Stretch (Right)
1:00 Pigeon Stretch (Left)
1:00 Pigeon Stretch (Right)
2:00 Bottom of the Squat Hold
Demo Videos
Arm Circles
Hip Circles
Ankle Circles
Air Squats
Pancake Stretch
Lunge Elbow to Floor Stretch with rotation
Downward Dog to Upward Dog Transitions
Couch Stretch
Pigeon Stretch
Bottom of the Squat Hold