10-18-2016

18
Oct

10-18-2016

CrossFit Seabrook – CrossFit

Happy Birthday Shaun Helmle!!

Warm-up

Warmup 3 (No Measure)

2 Rounds

200m Run

5 KB Single leg RDL (Each Leg)

10 Wallballs 14/10#

15 KB Swings 35/26#

Weightlifting

Deadlift (4×8 AHAP )

Touch and Go reps still. Go a little heavier this week and still focus on moving the weight smooth. Touch and go means the weights tap the ground quickly, do not deload your muscles!!

Pull-ups (4xME )

Still keeping it strict. Try to keep your body tight and upright, do not arch your chest up and curl your legs back. Work those lats and keep your body moving. Once you stop, the set is over. Try to squeeze out another rep more than last week!

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups