Active Athlete Development 02.09.2017

Seaward CrossFit – CrossFit

ALL: Metcon (No Measure)

2-4 rounds

20 high knees

20 butt kicks

10 pair deadbug

10 OHS (45/35)

1 building block 1-arm KB front rack carry (1.5/1; alternate arms every 30 steps)

5 pair lateral squat (weighted if possible)

10 pair hollow plank shoulder tap

*2 round if warming up for make-up work, 3-4 rounds if getting fitness.

Optional lifting piece:

6 rep hang squat snatch (bar may not go below knee, to ground, or rest on back)

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

*If you make-up a workout, please go back and record the workout in WODify.

Opt: Hang Snatch (To 6 rep, must hit sets of 6 building up)

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