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

11-08-2017

November 08, 2017

CrossFit Seabrook – CrossFit Core

Warm-up

Deadlift warm-up (No Measure)

250m Row

20 GHD Back Extensions

20 KB Swings

10 Single Leg RDL

Deadlift (12 min E2MOM)

Everyone will do this together on coaches cue. The coach will count out loud your 5 second negative. Any weight that touches the ground before 5 seconds will be considered a no rep! You will have 6 sets to find your 2rm

Metcon

Sally Contest (AMRAP – Reps)

Deadlifts 95/65#

2 minute rest

Pushups

2 minute rest

Ring rows

2 min rest

back squats 95/65#
Most reps win.

Rules :

Deadlifts – hands can never leave bar and feet cannot move in down position, hips must open all the way in the up position.

Pushups – hands must stay in position the whole time, feet must be within 6 inches of each other and body must stay in line (no butts in air) coach can give 1 warning only.

Ring rows – shoulders directly under rings, arms fully extended in bottom position, body must stay in line whole time, must pull rings to chest in up position.

Back squats – hips must break parallel in bottom, hands must stay on bar at all time, hips and knees must come to full extension at the top.

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