TUESDAY 4.30.19

Seaward CrossFit – CrossFit

Question of the day

What are 3 apps on your phone/ipad do you find most useful?

Metcon (Weight)

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:

5 Pull-ups

10 Push-ups

15 Squats

-Cash out-

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.

Cool Down

1:00/1:00 Prone shoulder stretch

30 PVC pass throughs

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