Running, Hollow Plank Walk, Lunges, Bear Crawl 03.23.2017

Seaward CrossFit – CrossFit

ALL: Seaward Stretch 1 (AMRAP – Rounds and Reps)


Twisted Lizard


Hamstring Stretch

Leaning Lunge

Down Dog

Three Legged Down Dog

Wild Thing

Forward Fold

Standing Side and Back Bends (Cactus Arms)

Step Back to Warrior 1

Easy Twist

Wide Legged Forward Fold

Easy Twist

Warrior 1

Standing Side and Back Bend


Standing Leg Raise

Airplane/Warrior 3


Forward Fold

Malasana (Squat)

Balance Play Time (Crow, Firefly, Side Crow, Headstand, etc)

Seated Forward Fold

Half or Full Saddle

Back Bend or Bridge


Double Pigeon



ALL: Metcon (No Measure)

Foam roll quads, IT band, glutes, hamstrings, lats, t-spine

6 sets

walkout + spinal extension with rotation + scorpion with shoulder stretch + twisted lizard

15:00 “AMRAP”

400m jog

25′ hollow plank walk

25′ band Samson stretch walking lunge

25′ bear crawl

*relaxed pace throughout

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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