7-05-2018

5
Jul

7-05-2018

CrossFit Seabrook – CrossFit Core

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Warm-up

s: 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 (4×6)

65%

75%

2@80%

Front Squat (4×5)

60%

65%

2@70%

Metcon

Metcon (Time)

For time

200m Run

15 Snatches 135/95#

400m Run

15 Clean and Jerks 135/95#

200m Run