Happy Halloween!

Seaward CrossFit – Seaward MVMNT

Question of the day

What is the best costume you ever wore?

Functional Strength

5 sets

16 Single Dumbbell pause squats (8/8)

:30 side plank (:15/:15)

*Star plank to make more challenging

Metcon (AMRAP – Rounds and Reps)


12 Goblet squats

16 Step ups (8/8)

200m row

Accessory Work

5 sets

:20 Plank

:10 Rest

:20 Butterfly sit ups

:10 Rest

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