WEDNESDAY 5.29.19

Seaward CrossFit – CrossFit

Question of the day

What is the biggeset scare you ever had with a natural disaster?

Metcon (Weight)

EMOM 20:00

Minute 1- 8 Kneeling DB Shoulder Press

Minute 2- 10 Strict ring dips

Minute 3- 15/12cal bike

Minute 4- Rest
Score is press weight

Fitness

Scaling options:

Press – Manageable load for unbroken reps

Dips – Band assisted on rings, from box/bench (feet elevated?)

Bike – Max calories in 1 minute. Only sub for rower if no bikes available)

Stagger start so as many people as possible can use the bike.

Cool Down

4 Intervals

0:20 High plank

0:10 Low plank

0:30 Updog

0:30:030 Arm to the side pec/front delt stretch

0:30 Down dog

4 Intervals

0:20 Hollow hold (modify hands at sides)

0:10 Rest

0:30 Updog

0:30/0:30 Arm to the side pec/front delt stretch

0:30 Down dog

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