THURSDAY 4.04.19

Seaward CrossFit – CrossFit

Question of the day

Metcon (AMRAP – Reps)

In a 15:00 Timeframe:

50 Burpees

into,

3 Rounds

25 Dumbbell push press (40lbs/25lbs)

75 Double unders

With the remaining time,

AMRAP burpees
*Score is the number of burpees completed.

**Use a 95lbs/65lbs barbell if dumbbells are limited.

Fitness

*Burpees should take no longer than 5:00. Everyone should be completed with last set of jump ropes no later than 13:00 mark.

*Push press should be completed unbroken first round, then no more than 1 break. Reduce reps to 15-20 reps if needed.

*1:00 of Double under attempts or sub low stick jumps to practice jumping higher.

Cool Down

For Quality

2 Rounds

10 Alternating t out and y out

10 Ring rows

Stretching

2 Rounds

0:30 Left arm banded distraction + 0:30 banded rag doll

0:30 Right arm banded distraction + 0:30 banded rag doll

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