TUESDAY 3.19.19

Seaward CrossFit – CrossFit

Question of the day

If you could live in one house from a tv show/ movie which one would it be?

Metcon (Time)

For time:

1,000m Row

50 Dumbbell box step overs (50/35lbs per hand, 20″/16″ box)

5 Rope climbs (legless)

50 Goblet squats (53/35lbs)

1,000m Run


*Pacing considerations

– Row reduce distance to complete in no more than 5:00

– Step overs reduce load/reps to be completed in under 6:00 (35 reps)

– Rope climbs complete 5 lying pull to stands

– Goblet squats reduce load/reps so that 50 reps takes less than 3:00 (35 reps)

– Run reduce distance to be completed in no longer than 5:00 (600m, 400m)

Cool Down

1:00 Kneeling forearm stretch

1:30/1:30 Couch stretch- elbow to foot

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