Functional Bodybuilding 03.11.2017

Seaward CrossFit – CrossFit

ALL: Metcon (AMRAP – Rounds and Reps)

40:00 AMRAP

building block suitcase carry (2/1.5; swap hands every 60 steps)

10 KB deadlift (2/1.5)

10 KB goblet squat (2/1.5)

0:30 plank

10/10 half kneeling DB curl + Arnold press (moderate)

10 pair star plank rotation

10/10 KB floor press (2/1.5)

10 step KB goblet lunge

10 2xDB bent over row + curl

10 pair hollow shoulder touch w/ pause

*suitcase carry and 0:30 plank each count as “1 rep”

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