Seaward CrossFit – CrossFit
Question of the day
What other forms of exercise did you do before CrossFit? Do you still do it?
Every 3:00 for 5 sets
8 Dumbbell z-press (31×2)
8 Strict pull-ups
Metcon (AMRAP – Rounds and Reps)
70ft Farmers/ Overhead carry combo (35’ down, switch hands, 35’ back)
70ft Double kettlebell front rack lunge
15 Toes to bar
Rx – 53/35
WTF?? What’s the focus & scaling options
This workout is intended to be performed at a consistent pace throughout the entire duration. Use a load on the kettlebell movements that can be unbroken each round Focus on squeezing the ab/glutes throughout the duration of the hold and lock out your elbow to reach full extension.
Use farmers/ front rack combo if overhead mobility is lacking.
*Use load that allows for unbroken sets each time.
Double Kettlebell Front Rack lunge
*Do step ups to low box if you cannot touch knee to floor each step.
Toes to bar
*Knees to elbows
*Hanging knee raises
*Toes to rig
0:30/0:30 Samson stretch
0:30 Wall press stretch
*Move around to dig deeper into this stretch.