THURSDAY 5.23.19


Murph with be this Saturday May 25th. We will begin heat 1 at 8:30am and heat 2 at 9:45am. The workouts will begin at those times so come early enough to get loose and warm before we take off.

Seaward CrossFit – CrossFit

Question of the day

What is your favorite thing to do when you’re alone?

Metcon (Time)

Row 150/120 calories

*15 minute time cap
Those who do not finish will use calories missed as seconds added to their time.

Example: A male who has completed 140 calories at the 15 minute mark will have a score of 15:10

Functional Strength

EMOM Alternating between:

*8 Half kneeling press, prone position (right)

*8 Half kneeling press, prone position (left)

*12 Bent over rows, prone position (right)

*12 Bent over rows, prone position (left)

*40 second plank with shoulder taps OR 20 second single arm plan (each side)

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