Wednesday May 23, 2018

Seaward CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:00

5 Handstand push-ups

10 Gymnastics kipping pull-ups (no butterfly pull-ups allowed today)

30 Double unders

*AMRAP = As many reps or rounds as possible.

Fitness

AMRAP 10:00

1-3 Handstand push-ups (use 1-2 abmats if needed today)

7 Pull-ups

30 Double unders or 15 double under attempts

OR

AMRAP 10:00

5 Knees on box handstand push-up

10 Rings Rows

50 Single unders

Accessory Work

4 Rounds NOT for time

10 Barbell bent over rows

15 Banded seated row

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