4-17-2017

17
Apr

4-17-2017

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 (6-5-4-3-2)

6@70% + 5-10 # more than last week for all sets

5@75% +

4@ 80% +

3@ 85% +

2@90%+

Strict Dumbell/Kettlebell Press (4xME use the same weight as last week )

Metcon

Metcon (Time)

21-15-9

Burpee Box Jumps 24/20″

Dumbell Thrusters 50/35#