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

8-30-2017

August 30, 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

Back Squat

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%
IF YOU FAILED LAST TIME TRY SAME WEIGHTS AGAIN. IF SUCCESSFUL LAST TIME ADD 5-10 POUNDS

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min amrap

21 wallballs

15 Deadlifts 135/95#

9 OTB facing Burpees

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