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)

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

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