Thursday July 19th

Seaward CrossFit – CrossFit

Accessory Work

4 rounds for quality NOT time:

Farmers carry (140′)

10 scap push-ups + :30 plank

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:00

10 Sumo deadlift high pulls (95lbs/65lbs)

10 Box jump overs (24″/20″)

10 Front rack reverse lunges (95lbs/65lbs)

Fitness

AMRAP 10:00

10 Sumo deadlift high pulls (75lbs/55lbs)

10 Box jump overs (24″/20″)

10 Front rack reverse lunges (75lbs/55lbs)

or

AMRAP 10:00

10 Sumo deadlift high pulls

10 Box jump overs

10 Front rack reverse lunges

*Use loads that allow for the first 2 rounds to be completed unbroken and use a height on the box jumps that allows for consistent jumps to be completed. Use a small stack of plates, if needed, to scale the height.

Overtime

Parallettes (or boxes, or plates)

2 x 10 Heel taps (both legs)

2 x 0:05 Tuck-sit hold

2 x 0:05 Single leg L-sit

2 x 0:05 L-sit

*Increase timeframe by 0:10 if needed to make each drill more challenging for different skill levels. Rest as needed between drills.

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