04.13.2017

Seaward CrossFit – CrossFit

ALL: Metcon (No Measure)

15:00 AMRAP

1 building block run, nose breathing

5 spinal extension + rotation + scorpion + lizard

10 beat swings

5 breath PVC HS line drill

10 pairs wall facing HS shoulder touches

5 tall snatch + high hang snatch + snatch balance + OHS (45/35)

With remaining time, work on aerobic capacity, gymnastic goals, individual dysfunction or make-up work from Monday, Tuesday, or Wednesday.

ALL: Metcon (AMRAP – Rounds and Reps)

Seaward Stretch

Child’s Pose

Hero

Lion

Down Dog

Rag Doll

Standing Pigeon

Standing Twist

Vinyasa

Flip Dog/Wild Thing

Low Lunge

Lizard

Twisted Lizard

Vinyasa

Dancer

Vinyasa

Lying Quad Stretch

Pigeon

Cobbler’s Pose

Forward Fold

Supine Twist

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