Crossfit workouts are descripted and have a simple layout. They are simple and even if you need to use alternative moves, the founders have thought of that and have you covered.
I'm not sure how they figured in the rest days, but I'm sure grateful that they did. By the time I get ready to throw the towel in, it's like they know and give everyone a beloved rest day. Usually the soreness wears in more as the day off continues, so in the late afternoon I usually go for a light jog.
As I said in the last post, a long light jog will help get the lactic acid out of sore muscles faster than doing nothing. So running plus stretching and possibly an ice bath could do wonders. Not to mention, get you ready to rock the next day's WOD!
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