Seaward CrossFit – CrossFit
ALL: Metcon (No Measure)
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.