9-22-2016

22
Sep

9-22-2016

CrossFit Seabrook – CrossFit

Warm-up

Static Warmup 5 (No Measure)

:30 each

Banded hamstring stretch

Couch stretch

Pigeon stretch

Calf stretch

Metcon

Metcon (Distance)

30 min clock 3

Teams of at least 2 divided by 3 per class

1 person of each team will start on rower while rest of team runs 400m .

When team gets back 1 person of each team will switch with person rowing and that person will run with team.

Score is total meters rowed in 30 minutes plus meters ran. Team must run together with no more than 10 feet of distance between them.