Back Squat, KBS, Pull-Ups 03.21.2017

Seaward CrossFit – CrossFit

ALL: Back Squat (5×3. Build load.)

ALL: Metcon (Time)

5 rounds for time of:

10 kettlebell swings (2/1.5)

3 strict pull-ups

6 kipping pull-ups

*12:00 cap

**Regarding strict pull-ups, “If you can, you must.”

ALL: Seaward Stretch: The Original (AMRAP – Rounds and Reps)

Child’s Pose with Arms Reaching Right and Left

Down Dog

Up Dog

Scorpion with Shoulder Stretch


Lying Prone (facedown) Quad Stretch

Bridge or Wheel

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