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

9-16-2016

September 16, 2016

CrossFit Seabrook – CrossFit

Warm-up

Mobility squat warmup (No Measure)

100 Single jump ropes

20 High Kick Lunges

3 Catipillar ( yoga style)

20 Side kick Lunges

3 Burpee Long Jumps

Weightlifting

Back Squat (5-5-5-5)

5@60%

5@65%

5@70%

5@75%

Front Squat (5-5-5-5)

5@60%

5@65%

2×5@70%

Metcon

Metcon (Time)

20 OH Lunges 45/25# Plate

50 Double Unders (150 singles)

10 OH Lunges

100 Double Unders (300 Singles)

10 OH Lunges

50 Double Unders ( 150 Singles)

20 OH Lunges

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