Thursday June 14th

Seaward CrossFit – CrossFit

Metcon (Time)

For time:

50/40 cal Row or bike

50 Dumbbell front squats (50lbs/35lbs)
*Sub with KB if need-be

Fitness

For time:

50/40 Calorie row or bike

50 Dumbbell front squat (40lbs/25lbs)

OR…

For time:

35/28 Calorie row or bike

35 Goblet squats (sinlge kettlebell 35lbs/24lbs)

Accessory Work

6 x 0:05 Hollow hold + full roll

0:20 each straddle left/center/right

6 x 5 Tuck crunch + full Roll

0:20 each straddle left/center/right

6 x 5 Hollow rocks + full roll

0:20 each straddle left/center/right

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