9-1-2016

1
Sep

9-1-2016

CrossFit Seabrook – CrossFit

Warm-up

Warmup 4 (No Measure)

200m Run

3 Wall Climbs

ME walk away from wall

10 Jump Squats

10 Banded Strict Pullups

Skill

Get familiar with ghd

Sit-ups

Hip-extensions

Glute/ham raises

Metcon

Metcon (AMRAP – Reps)

5 Rounds (FGB style)

1 min ME Row for Calories

1 min ME Push Press 65/45#

1 min ME ghd Situps

1 Min ME Rope Climbs

1 Min ME HR Pushups

1 Min Rest