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

10-06-2017

October 06, 2017

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

3 Position Clean Complex (15 minutes )

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

1 Jerk any style

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

GHD Situps (1 min ME x3)

1 Min MAx effort situps

rest 3 minutes

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