8-23-2017

23
Aug

8-23-2017

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

Weightlifting

10 min EMOM

3 front squats odd minutes

6 back squats even minutes

75% front squat max

Front Squat (use for percentage )

Metcon

Gettin Heavy Fran (Time)

21 Thrusters 95/65#

21 Pullups

15 Thrusters 115/85#

15 Pullups

9 Thrusters 135/95#

9 Pullups