Wednesday July 18th

Seaward CrossFit – CrossFit

Shoulder Press (12:00 to find 1RM)

5 @ 60%

3 @ 70%

2 @ 80%

1 @ 90%

2-3 attempts at MAX

Metcon (AMRAP – Reps)

For reps:

2 Rounds

2:00 Max rep strict pull-ups

1:00 Rest

2:00 Max rep ring push-ups

1:00 Rest

2:00 Max double kettlebell front rack walk (53lbs/35lbs). Every 35 feet counts as a rep.

1:00 Rest

Fitness

Option 1

Banded assisted pull-up, hand release push-ups (on floor).

Option 2

For reps:

2 Rounds

2:00 Max rep jumping pull-up

1:00 Rest

2:00 Max rep push-ups on box

*With a band if needed.

1:00 Rest

2:00 Max double kettlebell front rack walk *A load that can be used for a minimum of 50ft. Every 35 feet counts as a rep.

1:00 Rest

Cool Down

1:30/1:30 Banded shoulder stretch

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