MONDAY 5.06.19

Seaward CrossFit – CrossFit

Question of the day

Do you have any Sunday traditions/ rituals?

Metcon (Time)

For time:

1,000m Run

70ft Double kettlebell front rack walking lunge (35lb/26lbs)

800m Run

70ft Double kettlebell front rack walking lunge

600m Run

70ft Double kettlebell front rack walking lunge

400m Run

70ft Double kettlebell front rack walking lunge

200m Run

70ft Double kettlebell front rack walking lunge

*Substitute dumbbells for kettlebells, if needed

Fitness

Scaling options:

The load on the walking lunges should be light, where the is zero hesitation to pick up the kettlebells immediately after completing a fast-paced run.

Options

Run

*Reduce all runs to 200m, 300m, or 400m.

Lunges

*Reduce loads to achieve the 70ft quickly each round.

*Perform a bodyweight walking lunge.

Accessory Work

Core Accessory(~5:00)

EMOM 5:00

0:10-0:20 L-hang

Cool Down

Stretching (~10:00)

2 Rounds

0:45/0:45 Couch stretch- elbow to foot

0:45/0:45 Heel toe hamstring stretch

10/10 Dynamic calf stretch

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