Active Athlete Development and Gymnastic Skill Development 02.16.2017

Seaward CrossFit – CrossFit

ALL: Metcon (No Measure)

2-4 rounds

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.

Opt: High-Hang Clean (Sets of 6 to 6RM)

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