Travis Hero WOD Recovery Yoga | 45-Min Post-Workout Flow

Honor fallen officer PC Travis Gillespie with this Hero WOD Recovery Yoga flow.
After completing “Travis” (2,774m Run → 9 Rounds of 14 Devil’s Press & 22 Dumbbell Front Squats → 90 Dumbbell Push Press), your body deserves a deep recovery session.

This 45-minute yoga flow targets the hamstrings, glutes, lower back, quads, shoulders, and traps — the muscle groups most taxed by the WOD. You’ll use long holds (1–2 minutes each side) with a block and band for support.

📖 About the Hero
This workout is dedicated to Police Constable Travis Gillespie of York Regional Police, killed on September 14, 2022, by an impaired driver. Gillespie served with YRP from 2019, after 11 years as a Metrolinx/GO Transit Sergeant. He was known for his service, mentorship, and heart for his community.

The rep scheme reflects:
2,774 meters for his badge number
9–14–22 for the date he was killed
90 reps for his GO Transit badge

🧘 Flow Sequence
Intro & Breathwork (5–10 minutes)
Seated Cross-Legged Cat/Cow
Neck Stretch (each side)
Single Arm Cross Stretch (each side)
Seated Forward Fold
Head-to-Knee Forward Bend (with band)
Reverse Table Top
Cat/Cow
Down Dog → Forward Fold → Squat
Down Dog → Spiderman → Single Leg Child’s Pose (each side)
Banded Couch Stretch (with band/block)
Down Dog → Toe Stretch → Eagle Arms (each side)
Down Dog → Low Lunge with Twist (each side)
Down Dog → Pigeon (each side)
Happy Baby
Reclined Twist (each side)

Props recommended: 1 block + 1 band

🙌 Train With Us
Online Programming: World Wide Athletics
Drop in with us in San Diego at CrossFit Humanity & Sport Studio
👉 Subscribe for weekly Hero WOD Recovery Yoga flows and daily mobility Shorts.

📌 Chapters
00:00 Intro & Breathwork
03:15 Seated Crossed-Leg Cat/Cow
04:00 Neck Stretch (Left & Right)
07:00 Single Arm Cross Stretch (Left & Right)
8:00 Seated Forward Fold
9:00 Head-to-Knee Forward Bend w/ Band
11:00 Reverse Table Top
12:00 Cat/Cow
13:00 Down Dog → Forward Fold → Squat
14:00 Down Dog → Spiderman → Single Leg Child’s Pose (L/R)
21:00 Banded Couch Stretch (L/R)
26:00 Down Dog → Toe Stretch → Eagle Arms (L/R)
29:40 Down Dog → Pigeon (L/R)
36:00 Happy Baby
38:30 Reclined Twist (L/R)
40:45 Closing Breathwork & Reflection
📌 Tags