Seaward CrossFit – CrossFit
Question of the day
What are 3 apps on your phone/ipad do you find most useful?
Every 3:00 for 15:00 (5 sets)
10 Dumbbell bench press (AHAP)
10 Supine ring rows
MURPH PREP WEEK 2 (No Measure)
For Quality, EMOM 6:00 (6 sets) of:
Run 400m as fast as possible
*Wear a vest or body armor if planning to do Murph vested
If 5-10-15 is difficult to complete in under 1:00 this workout can be changed to a 6:00 AMRAP.
*Reduce reps to 3, each round.
*Perform a jumping pull-up
*Reduce reps to 6, each round.
*Perform a box push-up
*Reduce reps to 9-12, each round.
1:00/1:00 Prone shoulder stretch
30 PVC pass throughs