TUESDAY 5.07.19

Seaward CrossFit – CrossFit

Push Press (5 x 3)

Build to heaviest set of 3

Metcon (No Measure)

For Quality

EMOM 10:00

Odd- 0:30-0:45 Handstand hold on wall

Even- 10 Strict pull-ups



Handstand Hold

*If able, attempt to do this section freestanding.

* Overhead hold using kettlebells or dumbbells

Strict Pull-up

*Complete 0:45 of max reps each minute if 10 reps might not be achieved.

*Perform negatives, very challenging ring row.

Accessory Work

3 Rounds

0:20 Star plank, right

0:10 Rest

0:20 Star plank, left

0:10 Rest

*Modify to a side plank if needed.

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