FRIDAY 7.12.19

Seaward CrossFit – CrossFit

Question of the day

What is big fear of yours?

Metcon (No Measure)

24 minute EMOM (6 rounds)

Minute 1 – 12/9 calorie row/ bike

Minute 2 – 12 Burpee step ups

Minute 3 – 12/12 step back lunge (35/20)

Minute 4 – 12 Wall Balls (30/20 to 10’/9′)
No measure here

Accessory Work

Flex Friday!

3 sets:

“Crazy 8’s”

8 DB Hammer Curls (Halfway Up)

8 DB Hammer Curls (Halfway Down)

8 DB Hammer Curls (Full ROM)

* Work one arm at a time, other arm is fixed at 90 degree angle.

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