SATURDAY 4.13.19

Seaward CrossFit – CrossFit

Question of the day

If you could ask your pet one question, what would you ask?

Metcon (Time)

For time:

10 Rounds

50 Double Unders

10 Toes to Bar

5 Bench Press (185lbs/125lbs).

*Partners spot each other.
*Time cap 30:00

*One person does 50 Double Unders, 15 Toes to Bar, and 5 Bench Press. Then the next person does 50 Double Unders, 15 Toes to Bar, and 5 Bench Press. That would be 1 round.

Fitness

Double Unders

*0:30 of double under practice each round

*50 Single unders each round

Toes to Bar

*If more than 2 breaks are needed on any round, reduce reps of toes to bar to 5-7 each round.

*Perform a high knee raise

*Perform a lying toes to barbell

Bench Press

*If the rx’d load is very easy, increase load, but still ensure all rounds will be completed unbroken and with relatively quick transitions.

*Reduce load to complete 5 reps unbroken each round. ( ~65-75% of 1RM)

Cool Down

Cool Down (~5:00)

1:00/1:00 Band pec stretch

1:00 Kneeling forearm stretch

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