10-19-2017

19
Oct

10-19-2017

CrossFit Seabrook – CrossFit Core

Warm-up

Active Warm-Up 3 (No Measure)

20 Calories (Row or Bike)

15 Air Squats

10 Inch Worms

10 Calories (Row or Bike)

15 GHD Sit Ups

10 Broad Jumps

Metcon

Beast 12 (Time)

For Time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20”
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 DB Hang squat cleans, 35#
25 Back extensions,
30 Wall ball shots, 20#
3 Rope climb ascents