THURSDAY 5.02.19

Seaward CrossFit – CrossFit

Question of the day

What is one thing that gets you fired up?

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Metcon

Deadlift – Should be able to complete 21 unbroken reps, choose weight appropriately.

HSPU – If an athlete cannot complete 8-10 reps consecutively, reduce the total number of reps to 15-10-5.

Cool Down

2 Rounds

0:20 Hollow hold

10 Rollover v-sits

2 Rounds

10 PVC Pass throughs (working hands in closer each set)

0:30 T-Spine opener

0:30 Bottom of a squat Hold

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