Shoulder to Overhead, KB Overhead Hold, HS Shoulder Tap, Straddle Sit Up, 1-Arm KB Swing 12.21.2016
Seaward CrossFit – CrossFit
ALL: Metcon (AMRAP – Reps)
14:00
1 rep shoulder to overhead (start with load, build; any shoulder to OH variation is acceptable)
2 strict pull-ups + 2 strict chin-ups (use j-cup bar scale as needed @ 21X2)
*Record total number of reps. Record lift separately as “add performance if lift is notable.)
ALL: Metcon (Time)
3 rounds
accumulate 1:00 OH hold per arm (55/35)
10 pause wall facing shoulder touches (does not need to be high on the wall, needs to be good position)
20 sit-ups with legs in full straddle
12/12 1-arm Russian KB swing (55/35)
*Position priority for all.
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