Seaward CrossFit – CrossFit
Question of the day
Metcon (AMRAP – Rounds and Reps)
22 Minute AMRAP:
3 Wall Walks
:10 Handstand hold*
20 Walking Lunges (10/10)
*Hold on 3rd wall walk then walk down slowly in a controlled manner.
*Run = 4 reps (1 every 100m)
WTF?? What’s the focus & scaling options
*Row 450m/ bike 0.6 miles
*Only walk up the wall as high as sound mechanics can be maintained.
*Perform a wall walk with feet on box and pike-up or a variation with knees on box.
*Hold of 0:10 at the end of the wall walk variation of your choosing. For example, if you performed the wall walk variation with feet piked on box, you would hold the pike position for 0:10.
:30/1:30 Lower leg barbell smash
1:30/1:30 Pigeon stretch on box