281-909-7479
1904 A El Mar Ln,
Seabrook, TX 77586

12-06-2016

December 06, 2016

CrossFit Seabrook – CrossFit

Warm-up

Deadlift warm-up (No Measure)

250m Row

20 GHD Back Extensions

20 KB Swings

10 Single Leg RDL


If you do not feel your hamstrings activated in the set up then raise your hips a little. This is a posterior chain excercise and you SHOULD feel this in your lower back, this is a huge muscle being worked on in the deadlift.


Hips up, hamstrings activated, spine neutral. Notice where the shoulders are, in front of the bar, NOT BEHIND THE BAR!!

Weightlifting

Deadlift (10-5-5-3)

50%

60%

70%

80%

Metcon

Metcon (AMRAP – Rounds and Reps)

8 minute amrap

8 Power Clean 135/95#

40 Foot Hand stand walk ( 4 wall climbs)

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