Wednesday 10.3.2018

Seaward CrossFit – CrossFit

Question of the day

What do you do to get rid of stress?

Metcon (1 Rounds for weight)

E4MOM for 3 sets

3 Front Squats + 3 Back Squats
*Score only the heaviest set completed.

Metcon (Time)

For time:

45 Jumping air squats

Immediately into:

21-15-9 for time:

Front squat (95lbs/65lbs)

Back squat (95lbs/65lbs)

Immediately into:

45 Jumping air squats
From the floor. This is intended to be a sub 10 min workout.

Fitness

30 Air squats (A2G)

Immediately into:

21-15-9 for time:

Front squat (65-75lbs/45-55lbs)

Back squat (65-75lbs/45-55lbs)

Immediately into:

30 Air squats (A2G)

Cool Down

DONT SKIP THIS!!!

5:00 Row, bike, run, or jump rope easy

*Flush out the toxins

Overtime

4 Rounds at a moderate pace of:

Row 500 meters (~2k row pace)

15 GHD sit-ups OR 30 butterfly situps

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply