Inversion and Jerk 05.11.2017

Seaward CrossFit – CrossFit

ALL: Metcon (No Measure)

800m jog


3 sets

cat cow


child’s pose

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)

Child’s Pose

Puppy Pose

Scorpion with Shoulder Stretch

Hero’s Pose

Saddle or Half Saddle

Seated Forward Fold


Twisted Lizard

Malasana (Sanskrit or “yoga” for squat)

Forward Fold with Hands Clasped Behind Back

Standing Wide Legged Straddle with Namaste Hands or Fists

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