Thursday June 7th, 2018

Seaward CrossFit – CrossFit

Metcon (Time)

5 Rounds for time:

40 ft. Handstand walk

20 Medicine ball cleans (20lbs/14lbs)

20 Abmat sit-ups with medicine ball (20lbs/14lbs)

Fitness

5 Rounds for time:

2 Pike handstand around the box (This is 1 complete rotation clockwise and then 1 complete rotation counterclockwise) or take 3 attempts to accumulate 40 feet of handstand walking

20 Medicine ball cleans (20lbs/14lbs)

20 Abmat sit-ups with medicine ball (20lbs/14lbs)

OR

5 Rounds for time:

3 Wall walks or wall walk pike ups on box variation

15 Medicine ball cleans (14lbs/10lbs)

15 Abmat sit-ups unloaded or with a light medicine ball where the athlete moves consistently.

Accessory Work

3 x 5 Beat swings on rings

3 x 5 Ring rows (with 0:02 pause)

3 x 3 Ring rows (Feet on box)

5 x1 Straight body strict muscle up

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