Function and Aerobic Capacity 10.13.2016

Seaward CrossFit – CrossFit

ALL: Metcon (AMRAP – Rounds)

3 sets

5/5 t-spine rotation

5 banded pass through from saddle

30:00 working window

800m jog

20 single arm Russian swings (10/10; light)

20 single arm suitcase deadlift (10/10; light)

8 overhead lunges (45/35; 4/4)

3-5 toes to bar

8 strict press (45/35)

8 back squat (45/35)

3-5 toes to bar

8 sumo goodmorning (45/35)

8 OHS (45/35)

3-5 toes to bar

*empty bar is only if you have awesome position, it shouldn’t be a struggle at all.

spend remaining time working coach’s choice of mobility

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