TUESDAY 7.09.19

Seaward CrossFit – CrossFit

Question of the day

What do you spend a silly amount of money on?

Metcon (Time)

4 Rounds for time:

15 Toes to bar

15 Pistols, alternating

200m sprint
*Go HARD on the run!


4 Rounds for time:

15 Hanging knee raises OR toes to kettlebell

15 Pistols to box/bench, any variation from progression, reduce reps to 10 if needed.

200m run

Accessory Work

Ring rows 4×12 (unbroken)

*Make them as challenging as possible. Elevate feet?

Cool Down

2 Rounds

0:30 Shoulder extension stretch

0:30 Butchers block stretch

0:30 Hands-on box/bench stretch

1:00/1:00 Couch stretch

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