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

10-09-2017

October 09, 2017

CrossFit Seabrook – CrossFit Core

Warm-up

Active Warm-Up 2 (No Measure)

200M Jog

10 Goblet Squats

10 KB Swings

10 Push Ups

200M Jog

10 Pull Ups

10 Burpees

10 Sit Ups

200M Jog

Weightlifting

Front Squat (5×3)

Warm up to your 70% and then do all 5 sets at that weight.

3 sec pause at parallel on the way down, bounce to of the bottom and explode up as fast as you can. Keep your core tight

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

20 DB Front rack lunges 50/35###

15 Handstand Pushups

10 Strict Pullups

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