10-02-2017

2
Oct

10-02-2017

CrossFit Seabrook – CrossFit Core

Warm-up

Warmup 2 (No Measure)

2min your choice Run/Row/Bike

10 Air Squats

10 Goblet squats

10 GHD Back Extensions

10 kb swing

1 min Superman hold

Weightlifting

Front Rack Lunge

Front rack lunge + squat (3xME )

2 alternating step back lunges plus 1 front squat
95/65#

Metcon

Metcon (Time)

800m Run

30 Clusters 95/65#

800m Run
Rx+ 135/95#