Thursday April 19th, 2018

Seaward CrossFit – CrossFit

Metcon (Time)

21-15-9 Reps for Time:

Chest to bar pull-ups

Kettlebell front rack walk, meters (53 lbs/35 lbs)

Back squat (185/125)

Kettlebell farmers carry, meters (553lbs/35lbs)
Substitute with dumbbells if need-be.

Fitness

15-12-9 Reps for Time:

Chest to bar pull-ups

Kettlebell front rack walk, meters (53/35)

Back squat (185lbs/125lbs)

Kettlebell farmers carry, meters (53/35)

OR

12-9-6

Chest to bar pull-ups

Kettlebell front rack walk, meters (53/35)

Back squat (185lbs/125lbs)

Kettlebell farmers carry, meters (53/35)

OR

Choose Any rep scheme from above for time:

Ring Row

Kettlebell front rack walk, meters (light load)

Back squat (light load)

Kettlebell farmers carry, meters (light load)

*Decrease reps before load or modification

Cool Down

Straddle stretches:

3x

0:20 at each – left, center, right


T-spine mobility:

2 x 1:00 Wall ball and weight T-spine mobility drill

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