Function and Aerobic Capacity 04.20.2017

Seaward CrossFit – CrossFit

ALL: Metcon (AMRAP – Rounds)

3 sets

5/5 t-spine rotation

5 banded pass through from saddle

2 walkout + spinal extension + rotation + scorpion

30:00 working window

800m jog

20 single arm Russian swings (10/10; light)

20 single arm suitcase deadlift (10/10; light)

8 Samson stretch

5 hollow rocks

8 strict press from behind the neck (45/35)

8 front squat (45/35)

5 hollow rocks

8 sumo goodmorning (45/35)

8 snatch balance (45/35)

5 hollow rocks

*empty bar is only if you have awesome position, it shouldn’t be a struggle at all.

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.

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