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

4-18-2018

April 15, 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 (5×3)

Ring Dips (1xME )

Perform immediately after the last set of bench press

Metcon

Rowling (No Measure)

10 rounds

Get as close to 100m as possible. Any meter above or below results in a point. Person with the lowest points at the end, wins! After the game all those points turn into burpees and that will be for time

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