20:00 Mandatory ROMWOD
Metcon:
Partner WOD
For Time:
5-25 Air Squats
1-10 Push-ups
5-25 Sit-ups
1-10 Burpees
*Both athletes complete 5 squats (I go you go) then 10 squats and so on until both complete set of 25 reps, then move to push-ups and continue until the last round of burpees. You can’t skip from one exercise to another until both partners completed all of the rounds for the same movement.
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.