Pistol, Front Squat, Chin-Up, Sled Drag 03.15.2017

Seaward CrossFit – CrossFit

ALL: Metcon (No Measure)

5:00 pistol skill work

*Keep as skill work and don’t get crazy.

ALL: Front Squat (8:00 for 5×2 @ +75% of Tuesday’s clean)

Your legs may feel fatigued after Tuesday’s workout so only go as heavy as you can move fast and pretty.

ALL: Metcon (Weight)

4-6 parking lot sled drags, down and back (moderate to heavy)

*Choose a weight that is legit work, but can be completed unbroken. Full recovery between.

ALL: Leg Loosener | Seaward Stretch (AMRAP – Rounds and Reps)

Down Dog

Rag Doll


Crescent Lunge with Prayer Twist

Low Lunge (knee on the ground, pressing hips forward and dropping them low)

Hamstring Stretch (straighten front leg, dorsiflex the toe and fold chest over the thigh)


Half Saddle

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