Seaward CrossFit – CrossFit
Question of the day
Who do you know that really reminds you of a character in a TV show or movie?
3 Rounds for time:
21 Kettlebell swings (53lbs/35lbs)
15 Box jumps (24″/20″)
9 Push jerk (155lbs/105lbs)
1:00 Rest between rounds
*Leaderboard total time minus 2:00.
15 Kettlebell swings (35lbs/24lbs)
12 Box step ups (6/6 to knee high box)
9 Push jerk (Manageable load for unbroken reps)
*Rest 1:00 between rounds
3 Rounds NOT for time:
10 Plate Turn overs
10 Heel taps onto plates
10 Banded BMU compressions
1:00/1:00 Banded shoulder stretch
4 Rounds, NOT for time:
15 Kneeling good mornings
10 Incline Tate press
In as few sets as possible:
100 Dumbbell bench press (50lbs/35lbs)
Hamstring and triceps work for part 1 and blood flow and hypertrophy work for part 2. You’re welcome.