July 20th

Seaward CrossFit – CrossFit

Metcon (9 Rounds for weight)

Back Squat

5-4-3-2-1-2-3-4-5
*Aim to add at least 5 lbs to each set from previous performance (5/21)

Accessory Work

Truck Strength:

2 Rounds NOT for time

15 DB side bends (left)

15-30 second tall side plank (left)

15 DB side bends (right)

15-30 second tall side plank (right)

30 second Plank

Overtime

EMOM 4:00:

15 Barbell hip bridges

5 Sets:

0:30/0:30 GHD (face down) “Around the Worlds”

0:45/0:45 Res

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