FRIDAY 5.10.19

Seaward CrossFit – CrossFit

Question of the day

What is one good thing that happened this week?

MURPH PREP WEEK 3 (Time)

400m Run

into,

5 Rounds

10 Pull-ups

20 Push-ups

30 Squats

Into,

400m Run

* Rx+ Wear a vest or body armor if planning on doing Murph vested.

*Use kipping pull-ups today, no butterfly.

Fitness

Options

Pull-ups

*Reduce reps to 3, each round.

*Perform a jumping pull-up

Push-ups

*Reduce reps to 6, each round.

*Perform a box push-up

Squats

*Reduce reps to 9-12, each round.

400m Run

*Complete the 400m, even if walking is needed

Accessory Work

High Plank Position

3 Sets

0:10 Low rings support hold (turn in)

0:10 Low rings support hold (rings parallel)

0:10 Low rings support hold (turn out)

3 Sets

0:10-0:20 Low rings support with feet in front pike position

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