8-05-2016

5
Aug

8-05-2016

CrossFit Seabrook – CrossFit

Warm-up

Dynamic Leg Warmup (No Measure)

400m Run

20 High Knees

20 Butt Kick

20 High Kicks

20 Side Kicks

10 Duck Walks

5 Frog Jumps

5 Long Jumps

Weightlifting

Back Squat (8-8-8-8)

8@65%

8@70%

8@75%

8@80%

Metcon

Metcon (Time)

12-9-6-3

HSPU

Front Squats 185/105#

OTBF Burpees

15 Min CAP

Cool Down

1 min/side chest rollout

2 min Butterfly stretch