Monday 8.27.18

Seaward CrossFit – CrossFit

Question of the day

If you were a fighter or a baseaball player, what song would you choose as your walkout song?

Push Press (Every 2:00 for 4 sets 5 Push press)

ZERO failed attempts. Drop the bar and you owe 20 burpees.

Metcon (AMRAP – Reps)

10 Rounds for max reps:

0:15 Strict pull-ups

0:30 Push-ups

0:45 Air squats

0:30 Rest

Cool Down

2 Rounds for quality:

0:30 Double quad stretch

0:10 Downward dog sequence

Down dog

Up dog

Shoulder circles

Ankle reach

*Do a 10 count at each position or 10 rep for the circles.

Overtime

Every 2:00 for 4 sets:

8 Bench press

*Use 75-85% of 8 rep max if known. If you do not know 8RM, use ~70% of 1RM as base.

Example: 1RM is 200 lbs –> 70% is 140 –> E2MOM 8 reps at 100-115 lbs.

3 Rounds:

30 flutter kicks or L-Hang flutters if possible.

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