11-28-2017

28
Nov

11-28-2017

CrossFit Seabrook – CrossFit Core

Warm-up

Squat Ready (No Measure)

400m run

20 high knees

20 butt kicks

20 high kicks

20 lunges

Weightlifting

Back Squat (10-8-6-4)

10 @60%

8@ 70%

6@75%

4@ 80%

Front Squat (4×5)

1×5@60%

3×5@70%

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min Amrap

30 Wallballs 20/14#

20 Box Jumps 24/20″

10 Burpees