11-19-2016

19
Nov

11-19-2016

CrossFit Seabrook – CrossFit

Warm-up

Dodgeball (No Measure)

Class divided up in two teams. Balls start in middle while the team back up equal distance from the balls. 3.2.1 go the teams will sprint to pick up the ball. Teams will begin throwing their balls at the other team. When a person gets hit he/she is out and will begin to hold plank position until next game. If person catches the ball then the person who threw the ball is out. Last team standing wins!!

Metcon

Metcon (Time)

Class will divide up into 3 teams. This will be relay style race and will begin with

500m Row

125 Double Unders (250 singles)

50 Deadlifts 135/95#

50 Toes 2 Bar
All reps must be performed before moving on and before the person behind you can move on. Ex: If the person finished the row before the person performing double unders is finished, the person performing double unders must finish before that person can start their double unders. Only one person at a time per movement. Put your faster athletes at the beginning so you can keep moving!