7-06-2018

6
Jul

7-06-2018

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 (Max reps )

MAx at 90%

max at 80%

max at 70%

max at 60%

Metcon

Partner FGB (AMRAP – Reps)

3 Rounds for reps

2 minutes each station (1 partner works 1 min then the next)

Assault Bike

ALt Sledge Hammers

Row

Tire flips

GHD Situps