TUESDAY 8.28.18

Seaward CrossFit – CrossFit

Question of the day

What was your favorite childhood toy?

Metcon (AMRAP – Reps)

5 Rounds

0:00 – 2:00 Row (500/450m or max distance)

2:00 – 4:00 AMRAP Double Unders

4:00 – 6:00 Run 400m (sprint)

6:00 – 8:00 Handsand walk drills (Alternating between – Single Leg Pike Handstand/ Box walks)
*Score total double unders/ singles

Fitness

4 Rounds

0:00-2:00 Row max distance

2:00-4:00 AMRAP Single unders

4:00-6:00 Run 300m

6:00-8:00 Handstand drills

*Complete 2 rounds rest during round 3, then 2 more rounds

Cool Down

1:30/1:30 Lower leg barbell roll:

:30 Back and forth

:30 Side to side

:30 toe circles

Overtime

3 Rounds:

20 Hollow rocks

200-meter back rack carry (135/95)

Rest 1 minute

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