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

10-25-2016

October 25, 2016

CrossFit Seabrook – CrossFit

Warm-up

Warmup 3 (No Measure)

2 Rounds

200m Run

5 KB Single leg RDL (Each Leg)

10 kb SDHP

10 KB Swings 35/26#

10 Jumping Pullups with 1 sec hold over bar

Weightlifting

Deadlift (6-6-6-6)

Touch and go meaning do not let your muscles deload at the bottom of the lift. Simply tap the weights on the floor and keep going through all 6 reps. Start your first set on the weight you ended with last week.

Pull-ups (4xme)

Keep these strict and work on your strength and form. Add all reps together

Metcon

Metcon (Time)

Buy in 200m Run

Then

21 SDHP 95/65#

50 Double Unders (150 Singles)

15 SDHP

50 Double Unders

9 SDHP

Then

Buy Out 200m Run

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