Thursday May 17th, 2018

Seaward CrossFit – CrossFit

Metcon (AMRAP – Reps)

EMOM(20) –

Minute 1- Push press (115lbs/75lbs)

Minute 2- Dumbbell bear crawl (35lbs/20lbs, every 5 feet counts as 5 reps)

Minute 3- Row calories

Minute 4- Rest

Fitness

EMOM 20:00

Minute 1- Push press (light load)

Minute 2- Bear crawl

MInute 3- Row calories

Minute 4- rest

Accessory Work

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

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