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

3-26-2018

March 26, 2018

CrossFit Seabrook – CrossFit Core

View Public Whiteboard

Warm-up

Overhead Warmup (No Measure)

500m row

:30 sec Handstand hold

10 GHD Back Extensions

10 Pvc pass throughs

10 PVC Overhead walking lunges

5 Jump shrugs

5 Add high pull

5 Muscle snatch

5 Power snatch

Weightlifting

Overhead Squat (10-8-6-4-2)

10@60%

8@65%

6@70%

4@75%

2@80%

Overhead Squat (1 SET MAX REPS )

60%

Metcon

Metcon (Time)

3 Rounds

20 Pistols aLt

10 Hang Power Snatches 115/85#

5 Muscle ups
15 Min cap

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