Seaward CrossFit – CrossFit

Question of the day

If you wrote yourself into a horror movie how would you kill yourself off?

Metcon (AMRAP – Reps)

5 Rounds

2:00 AMRAP

3 Power cleans (185lbs/125lbs)

15 Double unders

1:00 Rest


Aim to achieve 3+ rounds to start and no less than 1.5 on the final round.

Power Cleans – Choose load that allows for unbroken or fast singles.

Jump rope – 30 singles

Cool Down

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

2 Sets

0:20 Seated partner shoulder stretch

0:20 Hanging from bar partner shoulder stretch

Each leg

0:45 Banded hamstring stretch

0:20 Banded cross body stretch

0:20 Banded open hips stretch

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