Monday May 7th

Seaward CrossFit – CrossFit

Fitness

4 Rounds for time of:

200 meter Run

15m Double dumbbell or kettlebell overhead walking lunge (35lbs/25lbs)

7 Toes to bar or attempts

5 Banded bar muscle ups

*If this athlete can do bar muscle ups but not 20 in a workout, scale the reps to 1-3 per round depending on their ability.

4 Rounds for time of:

200 meter run

10m Plate overhead walking lunges

7 Hanging knee raises

3 Banded assisted strict pull-ups + 3 Hollow rock to transition

Metcon (Time)

4 Rounds for time of:

200m Run

15m Double dumbbell or kettlebell overhead walking lunge (55lbs/35lbs dumbbell or 53lbs/35lbs kettlebell per hand)

10 Toes to bar

5 Bar muscle ups

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