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Sore muscles?  Try Epsom salts for recovery!

As a CrossFit athlete, you demand a lot of your body.  Whether you work out twice a day or twice a week, your body needs time and help to recover.   One of the best ways to recover is with an Epsom salt bath.  If you have never tried it, you're in for a treat.  There are many benefits including pain relief, a decrease of inflammation, and an increase of magnesium level in the body.  My favorite brand is Dr. Teal which I find at Target, CVS, and amazon.com, but you can use any brand that works for you.  

 

Wednesday 17 January

Warm Up

10 Michael phelps

10 Scapula push ups

2 Rounds

10 Front Squats 45/35

10 Back Squats 45/35

10 Press 45/35

10 Push Press 45/35

10 Deadlifts 45/35

10 Good mornings 45/35

 

A) Double Under skill (No singles)

3 Rounds

1 min work

:30 rest

*goal is to maintain same number of reps per round

 

B) Conditioning

Teams of 2

AMRAP 5

25 Front Squats (115/95) (105/85) (95/75)

25 Back Squats (135/115) (115/95) (105/85)

AMRAP Back Squats (185/135) (135/115) (115/95)

Rest 2 minutes

AMRAP 5

30 Press (115/95) (105/85) (95/75)

30 Push Press (135/115) (115/95) (105/85)

AMRAP Push ups

Rest 2 minutes

AMRAP 5

40 Deadlifts (185/135) (155/115) (135/95)

40 Deadlifts (225/155) (185/135) (155/115)

AMRAP Deadlifts (275/185) (225/155) (185/135)

 

C) Row Conditioning

50-40-30-20-10

rest half time between sets

*if it took you 3 minutes to row 50 cal you get 1:30 rest



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