Sleds and Sandbags O3.30.2017

Seaward CrossFit – CrossFit

ALL: Metcon (AMRAP – Rounds)

Foam roll class problem areas

spinal flossing

glute activation

midline activation

2-4 rounds

parking lot sled drag walk, forward down and backward back (100/65 in plates, should feel “easy”)

sandbag shoulder, left side down and right side back (60/40)

rest or DB bodybuilding movement of choice

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.

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



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