SATURDAY 12.08.18

Seaward CrossFit – CrossFit

Question of the day

Would you rather have all of your google searches, or all of your text messages, be publicly broadcasted?

Metcon (AMRAP – Reps)

5 rounds 2:00 each

15/12 Calorie row

AMRAP Double kettlebell front squats (53lbs/35lbs) in the remaining time

*2 minute rest between rounds.
Prescribed rest means GO HARD!

Fitness

Option 1

Intermediate

5 x 2:00 rounds of:

15/12 calorie row or cap at 1:10

AMRAP Double kettlebell front squats (53lbs/35lbs) in the remaining time

*Use a load that the athlete can complete at least 5-7 reps with each round)

*2:00 Rest between rounds

Option 2

Novice

5 x 2:00 rounds of:

1:00 Rowing at a hard effort

AMRAP Double kettlebell front squats or goblet squats

*Use a load that the athlete can complete at least 5-7 reps with each round

*2:00 Rest 2:00 between rounds

Cool Down

3 Sets

15/15 Side plank dips

15 Hollow Rocks

2 Rounds

Lower body stretch sequence (https://youtu.be/ZaNjhXRnzLY)

0:30/0:30 Spiderman lunge

0:30/0:30 Straighten front leg

0:30/0:30 Hands to the outside

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