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

1-31-2018

January 31, 2018

CrossFit Seabrook – CrossFit Core

Warm-up

Clean Warm-up (No Measure)

-2 min AAB/Row/Run (your choice)

5 Russian KBS

5 American Swings

5 Tators with 5 Sec Pause bottom squat

5 Good mornings

5 Stiff Legged DL

5 Elbow Rotations

5 Strict Presses

5 Front Squats

Weightlifting

Power Clean (15 min find 10rm)

yes that says 10

Metcon

GFlig: Flight of the Navigator (Time)

Unbroken Double Unders!

5-10-15-20-25-30-35-40-45-50 and then back down to 5

For every mess up perform 3 deadlifts. If you mess up you must restart that set and you can only move on if you complete the set unbroken. For scaled perform 3x singles unbroken
20 min CAP

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