TUESDAY 2.26.19

Seaward CrossFit – CrossFit

Question of the day

If you were an animal, which one would you be?

Metcon (AMRAP – Reps)

AMRAP 30:00

Partner 1- Row 1,000/800m

Partner 2- AMRAP Strict “Cindy” while partner 1 is rowing

Then,

Partner 2-Row 1,000/800m

Partner 1- AMRAP Strict “Cindy” while partner 2 is rowing

Strict “Cindy” is:

5 Strict pull-ups

10 Push-ups

15 Air squats

Fitness

Intermediate

Decrease reps of “Cindy” to 3 – 6 – 15.

Option 2

Row 750/600m

5 Ring rows or negatives

5 Banded push-ups (or 10 reps to box)

12 Air squats

Cool Down

2 Sets per side:

0:30 Arm out to side

0:30 Arm at 45

0:30 Rear delt

10 Internal/external

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