MONDAY 7.23.18

Seaward CrossFit – CrossFit

Metcon (Time)

For time:

100 Sit-ups

75 Pull-ups

50 Strict handstand push-ups

25 Box jumps (30″/24″)
*For today use a gymnastic kipping pull-up over a butterfly.


100 Sit-ups

50 Pull-ups

50 HSPU from box/ pike push ups

25 Box jumps (24″/16″)

from the box.

75 Sit-ups

50 Ring rows

35 Dumbbell z-pres with 3 sec pause at top s (light weight)

20 Box Jumps

*Use as high of a height that allows for consistent jumps to be performed.

Cool Down

1:30/1:30 Couch stretch

1:30/1:30 Band shoulder stretching sequence.


EMOM 5:00:

10 Chest supported (Flat) snatch grip barbell rows (

EMOM 5:00:

15 Banded standing straight arm lat pulldowns (

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