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

4-17-2018

April 15, 2018

CrossFit Seabrook – CrossFit Core

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Warm-up

Leg Warm-up (No Measure)

2 minutes your choice run, row, bike

5 10 Sec pause squats

5 squats

20 walking lunges

15 Russian KBS

1 min Plank Hold

Weightlifting

Front Rack Lunge (1×20)

Since we got our 20 rep max 2 weeks ago theres no need to do 2 full sets of 20 reps. Warmup doing 10-8-6-4 reps as you get heavier and shoot for something heavier than you did last time!

Metcon

Metcon (Time)

5 Rounds

200m Run

9 Handstand pushups

3 Power cleans 225/145#

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