L-Sit and Tall Snatch Skill Work 05.04.2017

Seaward CrossFit – CrossFit

ALL: Metcon (No Measure)

750m row

5 sets

walkout + spinal extension + rotation + lizard + easy twist + twisted lizard


2:30/2:30 pigeon

5:00 Crossover Symmetry work

L-Sit Skill Work

*Be okay with tuck support or single leg work. Priority is elbow extension and hips being forward

Tall Snatch Skill Work

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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