11-20-2017

20
Nov

11-20-2017

CrossFit Seabrook – CrossFit Core

Warm-up

Leg Warm-up (No Measure)

2 minutes your choice run, row, bike

5 10 Sec pause squats

5 squats

20 walking lunges

15 Russian KBS

1 min Plank Hold

Weightlifting

12 min E3mom

First :30 perform 3 Front squats

Second :30 perform max reps Jump tucks

2 minutes rest and change weight

Front Squat (Every 3 minutes for 12 minutes )

Metcon (AMRAP – Reps)

Max Effort Jump tucks

Metcon

Metcon (Time)

50-40-30-20-10

Lunges with 20/14# vest

Perform Max Effort strict HSPU with 20/14# vest (scored separately)

Handstand Push-ups