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.