Seaward CrossFit – CrossFit
ALL: Metcon (No Measure)
6 cat cow
6 puppy to child
6 wag tail
10 pair hollow plank shoulder tap
6 pair deadbug
*2 round if warming up for make-up work, 3-4 rounds if getting fitness.
I’ll be coaching muscle-up skill work after that for anyone interested.
Optional lifting piece:
6 rep high hang squat clean (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.