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Sample Active Recovery Day

CrossFit Coldwater – CrossFit

Warm-up (No Measure)

4 Rounds

5 Inch Worms + 6 Shoulder Taps

15 Second Standing Single Leg Hold

15 Second L-Hang

10 Lemon Squeezes

Warm-up (No Measure)

Prior to starting this workout, complete the following specific mobility:

Lower leg barbell smash, 2min per side


Today you will fall into 2 categories:

1. Athlete in need of Active Recovery day

This is an opportunity for you to experience an active recovery day. AR days are completed at 60-70% effort or 6-7 PE (PE=perceived exertion with 1 being casual pace, like a cool down walk and 10 being cant talk, lungs on fire, Fran pace).

AR Days should be used 1-2x per week depending on how much intense training and volume you are doing.

If you are working out 3x/week you will get 3x/week results. AR Days are a great way to get more workouts in per week.

2. Athlete using today as a primary training day.

Treat this metcon as 2 rounds for time and get after it.

Metcon (Time)

2 Rounds for time:

Run 600m

30m Double KB Front Rack Walk

Row 600m

30m Double KB Overhead Walk

100 Double Unders or 90 sec DU Practice

30 V-ups or 30 AB Mat SU

200 Single Unders

Cool Down

Cool Down: Static Stretching (No Measure)

Static Stretching:


Glutes and IT-Band

Quad Stretch


Low Back






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