We will be performing the CF Open workouts on Saturday each week for the next five weeks. Doors open at 7:30am, heats will begin at 8:00am, first come first served. If you want to get it in early be here at 7:30.
Seaward CrossFit – CrossFit
Question of the day
If you didn’t have to sleep how would you spend your extra time?
Metcon (AMRAP – Reps)
AMRAP 7:00 of:
10 Thrusters (95lbs/65lbs)
35 Double unders
Ouch! Light weight and fast paced!
*If you struggle with double unders decrease double under reps to 10-15
*Decrease thruster to a lightfast load and use single unders.
*You should be completing 4+ rounds
50 slow and controlled air squats (do not go longer than 2:00)
KB calf smash 1:00/1:00
12 Glute bridge KB floor press
20/20 oblique twists (med ball or dumbbell is fine)