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

2-13-2017

February 13, 2017

CrossFit Seabrook – CrossFit

Warm-up

Dynamic Leg Warmup (No Measure)

400m Run

20 High Knees

20 Butt Kick

20 High Kicks

20 Side Kicks

10 Duck Walks

5 Frog Jumps

5 Long Jumps

Weightlifting

Back Squat (10-5-5-3-3-1-1)

Use the set 0f 10 for a light warmup and then jump up to a 5 rep that you know you can do but it’ll be heavy. Use your 2nd set of 5 to dial in your 5 rep max. Same for 3 and 1.

Burpees (AMRAP – Reps)

Chest and hips must contact floor and feet must leave floor with hands overhead

Burpees for time (Time)

Take your week of your highest rep count and we are gonna see how fast you can do them for time!

Metcon

Dumb Fran (Time)

21-15-9

Dumbell Thrusters 50/35# (x2)

Pull-ups

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