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