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

8-02-2017

August 02, 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


Points of Performance – Core tight , Heels down, knees out, chest up

Weightlifting

Squat Waves

Wave 1

4 reps each at

65%

70%

75%

Rest 3 minutes

Wave 2

3 reps each at

70%

75%

80%

Rest 3 Minutes

2 reps Each at

75%

80%

85%

Back Squat

Metcon

Metcon (AMRAP – Reps)

Death by Wallballs

Starting with 3 and going up 3 reps every minute completed

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