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

1-22-2018

January 22, 2018

CrossFit Seabrook – CrossFit Core

Warm-up

Overhead Warmup (No Measure)

500m row

:30 sec Handstand hold

10 GHD Back Extensions

10 Pvc pass throughs

10 PVC Overhead walking lunges

5 Jump shrugs

5 Add high pull

5 Muscle snatch

5 Power snatch

Weightlifting

Snatch Speed ladder (Time)

10 @ 50%

8 @ 60%

6 @ 70%

4 @ 80#

2 @ 90%

Metcon

Metcon (Time)

800m run

9 HSPU

7 squat snatch 135/95#

5 Bar muscle ups

400m Run

5 Bar muscle ups

7 Squat snatches

9 HSPU

800m Run

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