7-12-2017

12
Jul

7-12-2017

CrossFit Seabrook – CrossFit Core

Warm-up

Leg Warm-up (No Measure)

400m Run

5 10 Sec pause squats

5 squats

20 walking lunges

15 Russian KBS

1 min Plank Hold

Weightlifting

10 min EMOM

Odd minutes 3 Front squats

Even Minutes 6 Back Squats

60% of Front Squat max

Gymnastics

5 min EMOM

5 Strict Toes to Bar

10 Second Ring Support Hold

Metcon

Metcon (Time)

21-15-9

Kettle Bell Swings 70/53#

Wallballs 30/20#

* 50 Double Unders every 2 minutes (100 Singles) starting on minute 0