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

7-09-2018

July 09, 2018

CrossFit Seabrook – CrossFit Core

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Warm-up

Warm-up (No Measure)

Leg Warmup 3

:30/side Couch Stretch

:30/side Pigeon Stretch

:30/side Calf Stretch

400m Run or 500m Row

10 Walking high kicks plus lunges

10 Side kicks plus side lunges

10 Air Squats

5 Pause Squats 30%

3 Pause squats 50%

Weightlifting

Back Squat (6-6-3-2)

70%

80%

90%

95%

Front Squat (5-4-4-4)

65%

75%

2@80%

Metcon

Metcon (Time)

40 Wallballs 20/14#

30 Pullups

20 Deadlifts 225/155#

30 Pullups

40 Wallballs 20/14#
12 min Cap

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