Monday 7.08.2019

Seaward CrossFit – Seaward MVMNT

Functional Strength

4 rounds, NOT for time:

A – 24 Single DB Squats (12/12, hold weight at shoulder)

B – :30 Single leg plank on hands (:15/:15)

Aim to stay up through single leg planks even

Metcon (No Measure)

3 Rounds for time:

20 Wall Ball Shots*

10 Calories on rower/ bike

5 Up Downs

*Focus on squatting deep as possible. The height of the ball toss is not important. Sub for med ball push press if can’t squat.

Cool Down

3 minute walk/ jog/ row/ bike at easy pace

Couch Stretch sequence

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