FRIDAY 6.07.19

Seaward CrossFit – CrossFit

Question of the day

What is the best costume you ever wore?

Metcon (Time)

2 Rounds for time:

50 Sit-ups

40 Dumbbell snatches (50lbs/35lbs)

30 Burpee box jump overs (24″/20″)



2 Rounds of:

50 Sit-ups

40 Dumbbell snatch (40lbs/25lbs)

30 Burpee box jump/step overs

*For athletes that may need to reduce volume:

2 Rounds of:

25 Sit-ups

20 Dumbbell snatches (light load)

15 Burpee step overs

Accessory Work

2 Sets

100ft/100ft Single arm kettlebell overhead walk

*Second set should be heavy

Cool Down

Shoulder Stretch Sequence

0:45 Facing band

0:45 Arm up and over

0:45 Elbow in band

*Go through the series on one arm and then perform the series on the other arm.

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