281-909-7479
1904 A El Mar Ln,
Seabrook, TX 77586

1-02-2018

January 02, 2018

CrossFit Seabrook – CrossFit Core

Warm-up

Leg Warm-up (No Measure)

2 minutes your choice run, row, bike

5 10 Sec pause squats

5 squats

20 walking lunges

15 Russian KBS

1 min Plank Hold

Weightlifting

Back Squat (5-5-2-3-1)

5@70%

5@80%

2@85% (not a typo)

3@90%

1@100%

Front Squat (5-4-4-4)

5@65%

4@75%

4@80%

4@85%

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min Amrap

6 Deadlifts 315/215#

8 OTB Burpees

10 DB Lunges 50/35#

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