7-15-2016

15
Jul

7-15-2016

CrossFit Seabrook – CrossFit

HAPPY BIRTHDAY NEIL ARUNYON!!!

Warm-up

Mobility squat warmup (No Measure)

1 minute each leg partner hamstring stretch

Then 3 rounds of

:30 left leg coug stretch

10 squats

:30 right leg couch stretch

10 side lunges

Weightlifting

Back Squat (10-8-8-8)

1×10 60%

1×8 65%

1×8 70%

1×8 75%

Front Squat (5-5-5-5)

1×5 60%

1×5 65%

2×5 70%

Metcon

CrossFit Games Open 13.5 (AMRAP – Rounds and Reps)

4 Minute AMRAP of:
15 Thrusters, 100#/65#
15 Chest-To-Bar Pullups

If 90+ reps are performed, this becomes an 8-Minute AMRAP.

If 180+ reps are performed, this becomes a 12-Minute AMRAP.

continuing until you do not complete 90 reps.