FRIDAY 2.15.19

Seaward CrossFit – CrossFit

Question of the day

If you could be any Spice Girl which one would you be? Sporty Spice, Posh Spice, Baby Spice, Scary Spice, Ginger Spice?

Metcon (Time)

50/40 calorie row

50 push ups

50 box jump overs (24″/20″)


Intermediate athletes

50/40cal Row

40 push ups

30 box jump overs (24″/20″)

Beginner athletes

35/ 30 cal Row

30 push ups (to box)

30 step overs (20″)

Cool Down

2 Rounds

20/20 Seated banded low row

20 Air squats, 32×1 tempo

0:45/0:45 90 degree scorpion chest stretch

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