Active recovery focuses on completing a workout at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscle. On a recovery day, running at a low intensity for a short duration such as less than sixty minutes or riding for less than 75 minutes can help speed recovery. Besides running or riding, you can try out other activities for cross training. For endurance athletes looking to spice up their training, try out rock climbing, going for a walk in a park, cross-country skiing, or getting on the dreaded elliptical machine.

At CFTR we offer a weekly active recovery WOD that can be done at your individual discretion. What does that mean? If you come in on Monday morning after a long, action packed weekend and you don’t feel you can go 100% all out then you can choose to do this week’s active recovery WOD. On the other hand, if you have come all week and gone all out perhaps you need a lighter intensity day on Thursday or Friday. In this case the active recovery WOD is perfect on one of those days. At the end of the day it is up to you the individual to determine when and where to implement the active recovery WOD of the week, if at all. All the coaches here at CFTR will gladly help you with this workout if you need help.

AMRAP20 for Quality
20m Spiderman Crawl
20 second Side Plank each side
20m Crab Walk
20 second Table Top Hold
20m Samson Walking Lunge
20 second Pigeon Pose on Box

Band Pull Aparts
150 reps — break these up between palms up and palms down.

Give it a try and see what you think!