MONDAY 12.17.18

Seaward CrossFit – CrossFit

Metcon (Time)

5 Rounds for time:

10 Handstand push-ups

10 Hang power cleans (155lbs/105lbs)

10 Box jump overs (24/20″)

Fitness

Option 1

Intermediate

5 Rounds

7-10 Handstand push-ups (to abmat if need-be)

10 Hang power cleans (115-135lbs/75-95lbs)

10 Box jump overs (24/20″)

*Pick options here that they can do consecutively.

Option 2

Novice

5 Rounds

7-10 Handstand push-ups with knees on box or feet on box

10 Hang power cleans (Light load)

10 Box jump overs

*This athlete can do a step up if needed.

*Pick options here that they can do consecutively.

Cool Down

1:00 Upper back roll

1:00/1:00 Banded hamstring stretch

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