FRIDAY 3.15.2019


FRIDAY NIGHT LIGHTS 19.4 will begin at 7pm in lieu of our 6:30 pm class. Food and refreshments immediately following.

Seaward CrossFit – CrossFit

Question of the day

Of all the vacations you have been on, which one would you like to do all over again?

Turkish Get Up (10 reps )

5/5 Choose own load

Metcon (No Measure)

EMOM for 21 minutes

1 – 40 mountain climbers (20/20)

2 – Bear crawl 100′

3 – 20 second bent hollow hold

Cool Down

3 rounds NOT for time:

:30 Seal stretch

:30 Lizard (each side)

:30 Puppy dog

*Add any other animal named stretches you like

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