Monday September 3rd we will have just two classes, 8:30am and 9:30am. Come workout then celebrate your Labor Day with your friends and family!
Seaward CrossFit – CrossFit
Question of the day
What was the first car you owned?
3 Rounds for time:
15 Double kettlebell Russian swings (53lbs/35lbs)
*One person does that 15 swings and the 300-meter row, then the next person goes….that is one round.
NOT for time
8/8 Split stance KB deadlift
5 Lying rope pull to stands
1:00/1:00 Standing pigeon stretch (to box)
4 Ring muscle ups
15 Air squats
*Goal is to have 10-15 sec rest each minute. If it butts up to the 1:00 early decrease the reps accordingly.