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

2-19-2018

February 19, 2018

CrossFit Seabrook – CrossFit Core

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Warm-up

Warmup 7 (No Measure)

250m Row

:30 Handstand hold

15 Wallballs

:30 plank

10 Strict Barbell press

5 Push Jerks

Skill

Maximize efficiency on push jerks

1sr Core alignment

2nd straight torso in dip

3rd getting the most out of our legs

4th push against the bar to get under

5th keeping core tight in the catch

6th coming to full extension

7th work on touch and go

Metcon

Metcon (Time)

4 rounds for time

15 v ups

15 deadlifts 135/95#

100ft handstand walk

Metcon (Time)

Scaled

4 rounds

15 sit-ups

15 deadlifts 115/75#

50 shoulder taps ( 100ft bear crawl)

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