Seaward CrossFit – CrossFit
ALL: Metcon (No Measure)
spinal extension + rotation
lizard + easy twist + twisted lizard + hamstring stretch
10:00-15:00 working headstands, wall handstands or freestanding handstands
10:00-15:00 working tall jerks or jerk balances
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.
Seaward Stretch | Limber Weightlifter (AMRAP – Rounds and Reps)
Scorpion with Shoulder Stretch
Saddle or Half Saddle
Seated Forward Fold
Malasana (Sanskrit or “yoga” for squat)
Forward Fold with Hands Clasped Behind Back
Standing Wide Legged Straddle with Namaste Hands or Fists