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

4-03-2018

April 03, 2018

CrossFit Seabrook – CrossFit Core

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Warm-up

Mobility squat warmup (No Measure)

100 Single jump ropes

10 High kicks per leg

10 Side kicks per leg

3 Catipillar ( yoga style)

10 Squat negatives with a 3 sec hold at bottom

5 Burpee Long Jumps

Weightlifting

Front Rack Lunge (2×20)

Bring barbell to parking lot where we’ll perform our 20 step walking lunge sets!. These will be a continuous step walking lunge with no pauses. Warmup and then attempt your best 20 rep set

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

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