LONG AND HARD 06.04.2015


FIT: Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP
20 Hollow Rocks
10 Kipping Pull-ups*
10 Dips
15 Box Over Jumps (24/20)

*If you do not have strict pull-ups, substitute 5 beat swings, 2 negatives.
If you have more than 20 unbroken pull-ups, substitute 4 Bar Muscle-Ups.

**Focus on consistency and pacing. If you go to hard out of the gate this will get very uncomfortable, very quickly. Be a metronome.


COMP: Metcon (Distance)
25:00 minutes of steady state cardio at an easy/moderate pace as desired (swim, bike, run, row).

Then foam roll, voodoo floss, and work on problem areas especially hips, shoulders, and knees.

Bridges: 3 sets; hold for a minimum of 5 seconds.

Show us your bridge pics or videos! We’ll give away one packet of Progenex Force for every Seaward member that posts a pic or video on Facebook and tags Seaward CrossFit.

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