11-03-2017

3
Nov

11-03-2017

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

Split Jerk (1rm 15 min )

Metcon

Metcon (Time)

21-18-15-9-6-3

Hang power cleans -115/75#

Hspu

* 3 rope climbs between sets ( not movements)