MONDAY 1.07.19

Seaward CrossFit – CrossFit

Shoulder Press (3 reps every 2:30 for 5 sets)

Attempt to find max in round 4 or 5.

Metcon (AMRAP – Reps)

For max reps:

8 Rounds

0:20 Push press (135lbs/95lbs)

0:10 Rest

0:20 Barbell row (135lbs/95lbs)

0:10 Rest


Choose a weight that ensures proper mechanics and no less than 5 reps per :20 interval.

Cool Down

3 Sets:

Three-way raise

*10 reps at each position per set.

1:00 Prone lat stretch

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