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

7-03-2018

July 03, 2018

CrossFit Seabrook – CrossFit Core

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Warm-up

Warmup 7 (No Measure)

400m run

:30 Handstand hold

10 Strict barbell presses

:30 plank

5 strict pullups

10 wallballs

Weightlifting

Shoulder Press (5-4-3-2-1-2-3-4-5)

80%

85%

90%

95%

100%

90%

85%

80%

75%

If you fail any reps do not rack the weight, complete the set with push presses

Metcon

Metcon (Time)

For time

400m Run

20 Burpees

400m Run

15 Burpees

400m Run

10 burpees

400m Run

5 Burppees

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