WEDNESDAY 12.26.18

Seaward CrossFit – CrossFit

Front Squat (5-5-5)

Every 3:00

Attempt to beat the heaviest load lifted from 11/28

Metcon (Time)

For time:

60 Double unders

30 Toes to bar

60 Double unders

30 Toes to bar

60 Double unders

Fitness

OPTIONS

Double unders

*Decrease reps to be completed in under 1:00 on each set. Novice athletes scale to single unders.

Toes to bar

*If an athlete cannot perform 15-20+ reps unbroken reduce reps to 20 on each set.

For newer athletes scale to 20 hanging knee raises or lying toes to rig. On each set

Cool Down

1:30/1:30 Couch stretch

1:00/1:00 Standing calf stretch