Cleans, Thrusters, Wall Balls, Double-Unders 03.14.2017

Seaward CrossFit – CrossFit

ALL: Clean (5, 5, 3, 3, 3, 1, 1, 1, 1 reps)

ALL: Metcon (Time)

3 Rounds

10 DB Thrusters (50/35)

20 Wall Balls (20/14)

30 Double-Unders

*8:00 Time Cap

ALL: “Oh my Quads, Becky” (AMRAP – Rounds and Reps)

Cobblers Pose


Lizard with Twist and Quad Stretch

Humble Warrior

Wide Legged Straddle with Namaste Hands or Fists

Hero Pose

Half Saddle
Seaward Stretch: You can do this before or after class or anytime tomorrow to loosen up!

You can go through as many times as you like. Hold passive positions anywhere from 3 breaths to 3 minutes. The choice is yours. If you are stretching pre-workout or anytime outside of post workout, make sure you break a light sweat first or ease into stretches to avoid pulling or straining anything.

“Score” is only there to remind you to do it! Record “1” if you did it, “0” if you didn’t, so you can track consistency over time.

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