3-22-2018

22
Mar

3-22-2018

CrossFit Seabrook – CrossFit Core

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Warm-up

Warmup 4 (No Measure)

100 single Jump ropes

20 Pushups

20 hanging knee raises

Weightlifting

Bench Press (5×3)

Metcon

Assault yourself (5 Rounds for time)

5 rounds

-20/12 calorie assault bike sprint

Ring rows

Pushups

Calorie row

* However many seconds that it takes you to bike is how many reps per round you have.