Seaward CrossFit – CrossFit
ALL: Metcon (No Measure)
1 building block run (nose breathing)
25′ bear crawl down and back
25′ Samson stretch
25′ lateral squats
5 pass through + 5 supinated pass through (PVC)
5 OHS + 5 snatch push press + 5 snatch balance + 5 hang snatch (PVC)
5 muscle-up transition @ 2222
Optional lifting piece:
snatch push press + snatch balance + overhead squat
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.
Opt: Snatch Push Press + Snatch Balance + Overhead Squat (No higher than 75% of snatch)
From rack as complex, position priority.