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

6-29-2018

June 29, 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 (4×5)

Perform as superset along with bent over rows. Ex

Perform 5 reps of bench press and immediately go into your set of 5 bent over rows

Bent Over Row (4×5 )

Perform right after each set of bench press. Perform all 5 sets as heavy as possible.

Metcon

Metcon (Time)

3 Rounds

40 Double Unders

4 Squat Cleans 205/135#

1 Round of Mary
Mary is

5 HSPU

10 Pistols

15 Pullups

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