Work, Function, and Makeup 11.17.2016

Seaward CrossFit – CrossFit

ALL: Metcon (No Measure)

5 Yoga Pushups :02 pause in down dog

1 Block Sandbag Run/Walk (moderate)

10 Pass Throughs in Alternating Lunges

Accumulate :45 in Bridge/Backbend

1 Block Farmer’s Carry (moderate weight, alternate arms every 70 steps)

Lizard To Pigeon x10 (5/5)

1 Medball Block Run/Walk (20/14)

10 Pass Throughs in a Squat

1 Block Farmer’s Carry (moderate weight, alternate arms every 70 steps)

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.

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