11-18-2016

18
Nov

11-18-2016

CrossFit Seabrook – CrossFit

Warm-up

Mobility squat warmup (No Measure)

100 Single jump ropes

20 High Kick Lunges

3 Catipillar ( yoga style)

20 Side kick Lunges

3 Burpee Long Jumps

Weightlifting

Power Clean (1-2-2)

Find max for the day with good form the perform 1 set @70% as many reps as possible. Touch and go reps only.

Back Squat (1-2-2)

Find heaviest rep for the day then perform 2×2 @ 90%

Metcon

Metcon (No Measure)

With remaining time play spikeball with burpee penalty for mistakes. 3 burpees this time
Have fun and be active!