THURSDAY 7.11.19

Seaward CrossFit – CrossFit

Question of the day

What is one thing you are grateful for today?

Split Jerk (Every 3:00 for 7 Sets)

Sets 1-2: 4 Reps

Sets 3-4: 2 Reps

Sets 5-7: 1 Reps

Accessory Work

10:00 at a continuous pace of:

10 Dead bugs, with pause

10 Bird dogs, with pause

0:20/0:20 Side plank

*Pause for 0:03 at the bottom of the dead bugs with heel/hand 1″-3″ off the floor. Pause for 0:03 at the top of each bird dog rep.

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