MONDAY 6.3.19


Starting June 3rd we will begin our brand new MVMNT class. Times are Monday, Tuesday, and Thursday at 10:30am and 6:30pm. There will be no CF at 6:30 on those days but you are welcome to use the facility and utilize our open gym policy.

Seaward CrossFit – Seaward MVMNT

Functional Strength

A- 8 Squats (32×1 tempo) *Use weight if ready

B- 16 Single dumbbell step ups

C- 24 Single leg hip thrusts

*Split all reps between sides

Seaward MVMNT 1 (AMRAP – Reps)

20 Minute EMOM (:30 work/ :30 rest)

Wall ball

Row max

Air Squats

Jump rope (penguin hops)
Modification options:

Air Squat

Cool Down

400m walk/ jog

Couch stretch sequence

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