10
Feb
2-10-2017
CrossFit Seabrook – CrossFit
Warm-up
Overhead Warmup (No Measure)
3 rounds
100m row
:30 sec Handstand hold
10 GHD Situps
10 walking lunges
6 power snatches BB
Weightlifting
Dumbell Overhead Lunges (4xme )
35/20# 1 min work with :20 rest
Sit-ups (4xme)
This week is weighted sit-ups. Use the dumbell you have for oh lunges. Same 1 min on and :20 rest. Keep the weight tight to your chest and try not to use it to gain momentum.
Metcon
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders