Running, Hollow Plank Walk, Lunges, Bear Crawl 03.23.2017

Seaward CrossFit – CrossFit

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

Lizard

Twisted Lizard

Dragon

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

Eagle

Standing Leg Raise

Airplane/Warrior 3

Tree

Forward Fold

Malasana (Squat)

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

Seated Forward Fold

Half or Full Saddle

Back Bend or Bridge

Pigeon

Double Pigeon

Frog

CowFace

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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