06.18.2019

Seaward CrossFit – Seaward MVMNT

Functional Strength

4 Sets

A. Band Pull Aparts (palms up) – 15

B. Plate Squat – 3×10 (32×1)

C. Slow Mountain Climbers – 15/15

Metcon

12 Minute AMRAP:

Minute

0-2 8 Push Press + 8 plate jumps (or step ups to high box 8/8)

3-4 REST

4-6 8 Med ball squats + 8 Med Ball Shoulder to OH

6-7 REST

7-9 8 Push Press + 8 plate jumps (or step ups to high box 8/8)

9-10 REST

10-12 8 Med ball squats + 8 Med Ball Shoulder to OH

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