TUESDAY 2.19.19

Announcements

We will be performing the CF Open workouts on Saturday each week for the next five weeks. Doors open at 7:30am, heats will begin at 8:00am, first come first served. If you want to get it in early be here at 7:30.

Seaward CrossFit – CrossFit

Question of the day

Camping or glamping?

Metcon (AMRAP – Reps)

In 13:00

30/ 25 calorie row

-then-

AMRAP

10 Toes-to-bar

10 Overhead Squats (125lbs/85lbs)

Fitness

Intermediate athletes

30/25 calories row

-then-

AMRAP

10 Toes-to-bar (or attempts)

10 Overhead squats (95-115/ 55-75lbs)

Beginner athletes

30/ 25 calorie row

-then-

AMRAP

10 toes to KB

10 Overhead Squats (PVC or empty barbell)

Accessory Work

3 Rounds, for quality:

5 Wall walks

*To pike on box

0:10 Abmat handstand drill

*Handstand Hold on Wall

*Pike up hold on box

15 L-hang flutter kicks

*Bent leg flutter kicks

*Lying Flutter kick on ground

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