7-28-2016

28
Jul

7-28-2016

CrossFit Seabrook – CrossFit

Warm-up

Warmup 4 (No Measure)

200m Run

3 Wall Climbs

ME walk away from wall

10 Jump Squats

10 Banded Strict Pullups

Weightlifting

Overhead Squat (5-5-5-5-5)

3 sec down

3 sec hold

Explode up

1 Sec top ( big breath)

Metcon

Metcon (Time)

3 Rounds

15 OHS 50% of 1rm

15 Pullups ( no ring rows)

50 DU ( 150 singles)

12 min Cap

Cool Down

1 min/side pec and anterior shoulder rollout

1 min /side Lat rollout