Warm-up:
3 Slow Rounds:
20 Double Unders
15 Band Pull-aparts
10 Narrow Grip Overhead Squat
Metcon:
20:00 AMRAP
5 C2B Pull-ups
10 Ring Dips
15 Overhead Squats 40/30 kg
Competitors
Active Recovery Protocol:
The Flush:
Flush the waste stored in muscle fiber and fascia.
20-40 Minutes light conversation pace jog / row / hike
Mobility:
10-15m Mobility on painful or restricted area, choose one joint and work on it for a month without changing.
Use Bands, LAX Ball, Voodoo Flossing, Turkish Get-ups
ROMWOD:
20:00-40:00 ROMWOD – there is nothing to add, just do it.
Add this routine and your gains will skyrocket.