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

7-12-2018

July 12, 2018

CrossFit Seabrook – CrossFit Core

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Warm-up

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 (4×4)

75%

3@80%

Front Squat (4×5)

60%

65%

2@70%

Metcon

Metcon (Time)

For Time

50 Lunges

10 T2B

10 HSPU

40 Lunges

8 T2B

8 HSPU

30 Lunges

6 T2B

6 HSPU

20 Lunges

4 T2B

4 HSPU

10 Lunges

2 T2B

2 HSPU
Rx+ wear 20/14# vest

15 min Cap

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