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

1-16-2018

January 16, 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 (5-3-2-2-1)

5@60%

3@70%

2@80%

2@90%

1@95%

Front Squat (4×5)

1×5@65%

3×5@75%

Metcon

Metcon (Time)

5 Rounds

50 Double Unders

10 HSPU

1 Legless Rope Climb for men

1 Rope Climb for Women

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