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

4-10-2017

April 10, 2017

CrossFit Seabrook – CrossFit

Warm-up

Mobility squat warmup (No Measure)

100 Single jump ropes

20 High Kick Lunges

3 Catipillar ( yoga style)

20 Side kick Lunges

3 Burpee Long Jumps

Weightlifting

Back Squat (6-6-5-5-4-3)

2×6 @ 70% plus 5-10#

2×5@75% plus 5-10#

1×4@80% plus 5-10#

1×3@85% plus 5-10#

Strict Dumbell/Kettlebell Press (10-10-10-10)

Perform 8-10 reps in between back squat sets. Make sure you use a weight that’s going to make you reach muscle failure between this rep count!

Metcon

Metcon (Time)

50 Double Unders (150 Singles)

200m Run

40 DB Lunges 50/35#

200m Run

30 Burpees

200m Run

20 Alt Dumbell Snatches

200m Run

10 DB Thrusters 50/35#

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