FRIDAY 7.5.19

Seaward CrossFit – CrossFit

Question of the day

What’s the most American thing you did yesterday?

Metcon (Time)

For time:

1,000m Row

-Rest 4 minutes

500m Row

-Rest 3 minutes

250m Row

-Rest 2 minutes

500m Row

-Rest 3 minutes

1,000m Row

*Reduce distances as need to maintain hard efforts.

*Consider capping intervals at:

1,000m @ 5:00

500m @ 2:30

250m @ 1:15

*Score is total time rowing (not including your rest)

Accessory Work

During rest periods of row complete :20 side plank on each, then :40 traditional plank. Aim to complete all 1:30 of planking without coming down to the floor.

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