CrossFit Seabrook – CrossFit Core
Deadlift warm-up (No Measure)
20 GHD Back Extensions
20 KB Swings
10 Single Leg RDL
I want all 4 sets between 8-12 reps unbroken. This means you should be at muscle failure at every set!
Metcon (AMRAP – Rounds and Reps)
12 min Amrap
12 Box Jumps 24/20″
Shoot for 3 at least 3 rounds. Scale to achieve that goal. DO NOT GET STUCK ON HSPU BECAUSE YOU WANT TO DO RX’D!!! Rx’d doesnt mean anything if you dont put in the RIGHT kind of wortk!!