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Legs Up Wall for Recovery Fredericksburg!

This past Sunday, Bobbi of Gray Dog Yoga, shared many restorative poses with our crossfit athletes.  One of my favorites is Legs Up Wall.  It's a simple pose that has fantastic benefits for mind and body.  Recovery is incredibly important for the intense workouts that Coach Josh designs for us, and this pose is one easy way to find that relief.  Here's an article with some of the benefits.  Give it a try and let me know what you think!    


September 27th, 2017

Warm Up

Shoulder mobility rig

Scapula push ups

Handstand Work Get on the wall 5-mins of practice if you have it

5 HSPU deficit rest 1 min

4 HSPU deficit rest 45 sec

3 HSPU deficit rest 30 sec


A) Power Clean



B) Push Jerk

65% 3x5


C) Push Press

75% 5x5


B) FT: 21-15-9

Deadlift 225/155

KB Swing 55/35



C) Cool Down

Barbell Smash

Lacrosse Ball Smash

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