TUESDAY 5.14.19

Seaward CrossFit – CrossFit

Question of the day

Which of the 7 wonders of the world would you most like to see?

Murph Prep Week 4 (AMRAP – Rounds and Reps)

At 0:00

800m Run

From 5:00-15:00

AMRAP 10:00

5 Pull Ups

10 Push Ups

15 Squats

At 15:00

800m Run

*Wear a weight vest or body armor if planning to do Murph with a vest/armor (Rx+)

*Leaderboard the 10:00 AMRAP

Accessory Work

2 Rounds

1:00/1:00 Banded shoulder stretch

50 Toe touch crunch

50 Band push downs


Use an option that is challenging but allows for the 5-10-15 to be consecutive.



*Negatives, very challenging ring row


*Against barbell/ box, with band

Air Squats

*To box/ bench

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