8-16-2017

16
Aug

8-16-2017

CrossFit Seabrook – CrossFit Core

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 (4-4-4-3-3-3-2-2-2)

Squat Waves

4 reps Each (2 minutes to complete)

70%

75%

80%

Rest 3 minutes

3 reps Each (2 Minutes to complete)

75%

80%

85%

Rest 3 minutes

2 Reps each (2 minutes to complete)

80%

85%

90%

Metcon

Metcon (3 Rounds for reps)

5 min amrap

800m Run

Max Muscle ups in time remaining

4 min Amrap

400m run

Max Pullups in time remaining

3 min Amrap

200m run

Max Toes to bar in time remaining