Seamus
WCCF OUTSIDE THE BOX
Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/
WORKOUT OF THE DAY
Wellness
1. Step downs: 3×8 per leg @30X0
2. BS: 7-7-5-5@20X1
3. 5 rounds:
24/20 Cal row
16 reverse lunges 75/55
Rest 2:00
Fitness
1. Step downs: 3×8 per leg @30X0
2. BS: 7-7-5-5@20X1
3. 5 rounds:
24/20 Cal row
16 reverse lunges 95/65
Rest 2:00
Performance
WL
Clean clusters: 1.1.1 x5 rest 90s
STRENGTH
1. Step downs: 3×8 per leg @30X0
2. BS:5-5-4-4@20X1
METCON
5 rounds:
24/20 Cal row
16 reverse lunges 115/80
Rest 2:00
ACCESSORY
a. Bulgarian Split Squat: 3×8 @31X0 – rest 60s
b. Side Lying Hip Raises: 3×15 /side – rest 60s (https://instagram.com/p/BXjNmqqA4q0/)