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

11-15-2017

November 15, 2017

CrossFit Seabrook – CrossFit Core

Warm-up

Warmup 3 (No Measure)

2 Rounds

150m Row

5 KB Single leg RDL (Each Leg)

10 kb SDHP

10 KB Swings 35/26#

10 Jumping Pullups

Weightlifting

Clean Pull (5×3)

This is NOT a high pull. Get setup as if you were going to clean, moving through the postions you will fire the hips as hard as possible and follow through with a shrug. Its important you feel the bar moving upwards and not out away from the body. Get as heavy as possible

Metcon

Metcon (Time)

3 Rounds

21 KB swings 70/53#

15 HSPU

9 Pullups

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