THURSDAY 7.11.19

Seaward CrossFit – Seaward MVMNT

Functional Strength

4 Sets, NOT for time:

16 Kettlebell Suitcase Deadlift (8/8)

:20 Banded Pallof Press Hold (each side)

20 Hip thrusts/ bridges (:01 pause in top position, squeeze tight!)

Metcon (AMRAP – Rounds)

18 Minute AMRAP:

10 Dumbbell deadlifts*

20 Bicycle crunches (each way)

300m row

*If mechanics are not maintained at bottom of deadlift short ROM by using plate or small box.

**If needed stagger athletes to make best use of rowers

Cool Down

Supine banded hamstring stretch 1:00/1:00

Up Dog 1:00

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