FRIDAY 3.29.19


Open gym will be cancelled in lieu of our snatch clinic Saturday 3/30.

Seaward CrossFit – CrossFit

Question of the day

Of anyone online, television, media, etc influences you most?

Metcon (Time)

For Time:

30 Back squats (225lbs/155lbs)

Immediately into,

3 Rounds of:

60 Double unders

30 Walking lunges


Back Squat

*All athletes perform 30 reps. Utilize load that allow for these to be completed in no more than 3 sets or in under 2:00-2:30.

Double Unders

*1:00 of practice each round.

*75 Single unders

Walking Lunges

*Reduce volume to 15-20 reps as necessary per individual capacity.

Cool Down

5:00 Row, bike, run/walk, at an easy pace

*Roughly 400m walk/ 800m slow jog, row 1000-1200m, or bike 1.5-2 miles

3 Sets:

0:30 Banded plank march

1 Set:

1:30/1:30 Couch stretch

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