Seaward CrossFit – CrossFit
Question of the day
What’s your exotic dancer name?
[Formula: Name of your first pet + Street you grew up on ]
35/30 cal bike or row
45/40 Single-arm overhead squat (50lbs/35lbs)
45/40 Single-leg squats (alternate every 5 reps)
25 DB Box step-overs (50/35)
5 minute light jog, row, or bike.
1:00/1:00 couch stretch
25/20 cal bike or row
25/ 20 burpees
25/20 single-arm OHS (light load)
25/20 single leg squat (use progression from warmup)
25 DB Box step-overs
Every 2:00 for 3 sets:
5 Power snatch + 1 overhead squat
*Control bar to floor (no dropping), each rep starts from a dead stop.
Every 1:30 for 5 sets
10 Unbroken strict pull-ups
*Scale back by picking a challenging number and stick to it.