4-04-2018

4
Apr

4-04-2018

CrossFit Seabrook – CrossFit Core

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Warm-up

Warmup 2 (No Measure)

2min your choice Run/Row/Bike

5 Air Squats

5 pushups

5 kb swing 35/26#

:30 Superman hold

10 Air squats

10 spiderman pushups

10 KB swings 53/35#

10 ghd Hip extensions

Weightlifting

Bench Press (4×8)

After each set perform a max rep ring dip set

Ring Dips (4xme)

Metcon

Metcon (Time)

3 Rounds

40 Double Unders

20 Burpees

10 HSPU

5 Rope Climbs