Saturday 2.9.19

Seaward CrossFit – CrossFit

Question of the day

What emoji do you use most often?

Metcon (Time)

With a partner for time:

50 Handstand push-ups

200m run

100 Pistol squats

400m run
*Runs must be completed together as a team.

Fitness

Intermediate athletes

50 Pike push-ups from box

200m run

100 Split squats

400m run

Beginner athletes

30 push-ups (from knees or to box)

200m run

60 split squats

300m run

Cool Down

3:00 Row, bike, walk at EZ pace

1:00 prayer stretch

1:00 couch stretch (each side)

1:00 calf smash (each side)

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