9-09-2016

9
Sep

9-09-2016

CrossFit Seabrook – CrossFit

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 (5-5-5-5)

5@65%

3×5@75%

Front Squat (5-5-5-5)

4×5@65%

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

100m Sprint with WB 20/14#

20 wall balls

10 WB Sit-ups (bear hug)

5 WB Push-ups