11-21-2017

21
Nov

11-21-2017

CrossFit Seabrook – CrossFit Core

Warm-up

Overhead Warmup (No Measure)

500m row

:30 sec Handstand hold

10 GHD Back Extensions

10 Pvc pass throughs

10 PVC Overhead walking lunges

5 Jump shrugs

5 Add high pull

5 Muscle snatch

5 Power snatch

Weightlifting

Power Snatch (20 min 1rm)

Metcon

Metcon (Time)

21-15-9

Toes to Bar

S20 95/65#

Box Jumps 24/20″