SEALgrinderPT 3-27-12

Crossfit baseline – WOD
first do 30 min. of Navy SEAL workout
wrist stretch – 10 each way
wrist rotations – 10 each way
Arm circles 10 each way
Press, press, fling – 10
Up, back and overs – 10
Shoulder pass throughs – 10
Hip swivel kicks (forward) – 15 each leg
Hip swivel kicks (side) – 15 each leg
Jumping jacks 25
hip mobility drills ( Mtn Athlete HUG drill) – 5
Mountain climbers – 25 – two count
Pushups – regular 20
Swimmers chest stretch – 10
alternate hand forward hand back pushups – 15
airborne heismans – 20
standing pause air squat – 30 seconds
Standing lunge – 20 (10 each leg)
air squat – 50
Pushups with sideways walk – 10
frog jump lateral jump (1 ft high minimum) – 10
eight count bodybuilders – 10
split jumps – 15
situps – 25
pushups with sideways walk – 20
thai plank – 10 each side
sitting flutter kicks – 20
reverse crunches – 20
sitting calf stretch – 10

then….
CrossFit Baseline Workout
500m Row or Run
40 Squats
30 Situps (no anchor)
20 Pushups
10 Pullups
For Time

then…
Cool Down 2 mile run… Then…

Yoga cobra stretch – 10 up and down
Yoga frog stretch – 10 minutes
Plie squat stretch – 10 (really work to get your knees out and stretch)
10 minutes of deep breathing/meditation/visualization

Navy SEAL style workout designed for John R, Felix S, Anne L, JP, Ben R, Per H, C Mellon, Billy M, Mike S, Will V, Brandon J, Nick L, Chris H, Travis R., Jake B, and every athlete that wants to improve their body and mind.

Post time below in comments.