6-16-2017

16
Jun

6-16-2017

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 (3×3@95% )

Metcon

Metcon (3 Rounds for reps)

4 minute clock

400m run

15 bar facing burpees

Max lunges 45/35# (bar)

4 min rest

4 min clock

400m run

10 bar facing burpees

Max lunges 75/55#

4 min rest

4 min clock

400m run

5 bar facing burpees

Max lunges 95/75#