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

8-11-2016

August 11, 2016

CrossFit Seabrook – CrossFit

Warm-up

Speed/agility ladder with sprints (No Measure)

Ickey Shuffle – 100m sprint /walk back

5 hops – high knees- 100m sprint/walk back

In and out -100m sprint/walk back

Side straddle hop-100m sprint/walk back

Back and forth -100m sprint/walk back

Weightlifting

S20 EMOM (Total Weight)

0-4 minutes strict

4-8 push press

8-12 jerk

Metcon

Metcon (AMRAP – Reps)

FGB Style ( 1 min ME reps )

3 rounds

Calorie row

Situps

Sdhp 75/55#

Burpees

Double Unders

Rest
KEEP COUNT!! 1 min at each station, push out as many reps as you can. No rest between movements, only rounds. Score is total reps for all 3 rounds combined.

Cool Down

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