CrossFit Seabrook – CrossFit


400m Run

Team Cindy warmup (No Measure)

400m slow jog


Class will be split into two teams

Starting line will be by ghd

At 3..2..1..go one athlete from each team will sprint to rig to perform 5 ring rows, 10 pushups and 15 air squats. When athlete is finished with round they must sprint back and tag in the next partner. Teams will go until the last person has competed 3 Full rounds


Metcon (AMRAP – Rounds and Reps)

30 min amrap

5 pullups

10 pushups

15 squats

While one partner is working the other is running 200m. Switch when you get back and start where your partner has left off. Score is as many rounds together as a team