ACTIVE RECOVERY (ROW)+ STRETCH
Stretch slow and methodically for 30 min.
a Navy SEAL grinder PT workout
Drink lots of filtered water
arm in front of chest – 5 each arm
cow face stretch – 5 each arm
wrist stretch – 10 each way
wrist rotations – 10 each way
Arm circles 10 each way
Figure eight arm rotations – 10 each way
Standing windmills – 20
Bent windmills – 20
Hip swivel kicks forward – 15 each leg
Hip swivel kicks sideways – 15 each leg
Jumping jacks – 25
standing hip flexor stretch – 5 each leg
high jack high jill – 10 each arm
cherry pickers – 10
SGPT hip mobility drill groiner – 3 cycles
Standing lunge – 10 each leg
air squats (hang out in the bottom) – 10
Sitting IT Band stretch – 10 each leg
Sitting calf stretch – 10
Standing hip flexor stretch – 5 each leg
duck walk – 10 forward, 10 reverse
Plie squat stretch – 10
Yoga Cobra stretch x 10
Yoga Downward Dog x 10
Yoga Frog stretch – 10 minutes
10 minutes deep breathing and meditation
Row 5000 meters at a casual pace – record time.
If now rower then jog, long bike ride, airdyne bike or walk.
Photo of competitor at CrossFit Dahlonega “Tired Yet” competition taken by Kath from CrossFit North Atlanta .
Navy SEAL style frogman grinder PT workout designed for Travis Y, Will M, Zak S, Justin N., Shane P, Jake B., Travis R., and all others that seek to improve their bodies and minds.
Post to comments below and please post to comments if you have any questions on the stretches