1-13-2013

13
Jan

1-13-2013

CrossFit Seabrook – CrossFit Core

Warm-up

Mobility squat warmup (No Measure)

100 Single jump ropes

10 High kicks per leg

10 Side kicks per leg

3 Catipillar ( yoga style)

10 Squat negatives with a 3 sec hold at bottom

5 Burpee Long Jumps

Metcon

Metcon (Time)

For time

10 Rope Climbs

100 KB Swings 70/53#

8 Rope Climbs

100 HSPU

6 Rope Climbs

100 Dumbbell Hang Clean 50/35#

4 Rope Climbs

100 burpees

2 Rope Climbs
Partner