3-28-2018

28
Mar

3-28-2018

CrossFit Seabrook – CrossFit Core

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Warm-up

Deadlift warm-up (No Measure)

250m Row

20 GHD Back Extensions

20 KB Swings

10 Single Leg RDL

Weightlifting

Deadlift (4×12)

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

400m Run

12 HSPU

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!!