9-26-2016

26
Sep

9-26-2016

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@60%

5@70%

2×5@75%

Front Squat (5-5-5)

5@65%

5@70%

5@75%

Metcon

Metcon (Time)

50 Wallballs 20/14#

5 WB Situps

40 Wallballs

10 WB Situps

30 Wallballs

15 WB Situps

20 Wallballs

20 WB Situps

10 Wallballs

25 WB Situps
15 MIn CAP