WEDNESDAY 10.16.2019

Seaward CrossFit – CrossFit

Question of the day

Metcon (AMRAP – Rounds and Reps)

22 Minute AMRAP:

Run 400m

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

Wall Walks

*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.

Handstand Hold

*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.

Cool Down

:30/1:30 Lower leg barbell smash

1:30/1:30 Pigeon stretch on box

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