As with any sport, CrossFit isn’t without it’s injuries. But when you do injure yourself, there are a few things that may increase the speed of your recovery. First and foremost, when you feel yourself get injured… STOP! Don’t continue working out. Immediately after your injury, to increase circulation and keep the swelling down, ice the area for at least 10 minutes. Continue icing, as frequently as possible over the next several days. Keep moving… anything you can do to enhance circulation will help. This includes a technique I learned from Dr. Schulze called “hot/cold” showers. Spray cold water on the injury for 30 seconds, followed by hot water for 30 seconds… repeat this 5-7 times.
Back squats 3-2-2-2-1-1-1-1-1 reps