6-21-2018

21
Jun

6-21-2018

CrossFit Seabrook – CrossFit Core

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Warm-up

Mobility squat warmup (No Measure)

100 Single jump ropes

10 High kicks per leg

10 Side kicks per leg

3 Catipillar ( yoga style)

10 Squat negatives with a 3 sec hold at bottom

5 Burpee Long Jumps

Weightlifting

Back Squat (10-10-8-8)

60%

65%

70%

75%

Front Squat (4×5)

60%

65%

2×5 7%

Metcon

Metcon (Time)

For time

40 Deadlifts 185/135#

30m (90ft) Handstand walk *90 Shoulder taps

20 DB front rack lunges 50/35

10 Man makers 50/35#