SealFit Dirt Dive:

Warm Up: ROM Drills

To be done outside:

SealFit Dirt Dive:

You are planning an op and need to dirt dive the plan. The op is a simple Recon mission. The plan is as follows:

Insert: Move 1000 Meters with your gear as fast as possible (1 x 53# KB, and 1 x 45# plate)/(1 x 35#KB, and 1 x 25# plate)

Dig Hide site: 3 rounds as fast as possible: 15 x KB swings, 15 x KB Thrusters, 15 x 45# Back Squats, 15 x 45# overhead presses

Recon: Walking lunge (no gear) to Observatin Point (250 meters from Insertion point), perform recon (1 minute rest) then walking lunge back to OP.

Clear Hide site: 3 rounds as fast as possible: 15 x 45# overhead press, 15 x 45# back squats, 15 x KB thruster, 15 x KB swing

Extract: Move 1000 Meters with gear back to Base

Durability / Awareness: Active Stretch.

CrossFit Mean Streets
Downtown Los Angeles

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