Thursday 092916

CrossFit Brunswick – CrossFit

Warm-up

300m Row

Ankle Mobility 2min/side

Shoulder Mobility 2min/side

300m Row

Metcon

Metcon (Time)

4 Rounds for Time:

500m Row

400m Run

30 Air Squats

20 HR Push-ups

10 Pull-ups

40min Cap
-No resting the hands/arms on the legs during Air Squats!!

Cool Down

800m Weighted Walk

Wednesday 092816

CrossFit Brunswick – CrossFit

Warm-up

4 Rounds:

20 Double Unders

60′ Banded Glute Activation

60′ Walking Groiner Stretch

Warm-up Back Squat

Strength

Back Squat (20 min to find a 5RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

10 Bar-Facing Burpees

20 Alt Front Rack Lunges 95/65

30 Double-Unders

Cool Down

Pallof Press: Accumulate 2min/side.

Tuesday 092716

CrossFit Brunswick – CrossFit

Warm-up

400m Run

then 2 rounds:

5 Wall Walks

10 Band Pull Aparts

10 Push Press

Warm-up Push Press

Strength

Push Press (10 x 3 @80-90%1rm)

-3 reps every 90 sec

-From the Floor

Metcon

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Cool Down

5xME L-sit holds (parallete or hang)

Monday 092616

CrossFit Brunswick – CrossFit

Warm-up

3 Sets:

15 Cal Row

10 Front Squats

5 Thusters

Warm-up Cleans

Strength

Clean (6 x 3 AHAP)

-Drop every rep, take a deep breath, and go again.

-Build to a heavy set of 3.

– 1 set every 3 minutes

Metcon

Metcon (Time)

14min AMRAP:

20 KBS 53/35

25 WBS 20/14

30 Cal Row
Sorry about the scoring folks!!

Put your Roudns in the Minutes column, reps in the Seconds column!!

Cool Down

30 Candlesticks

Sunday 092516

CrossFit Brunswick – CrossFit

Warm-up

800m Indian Run

Mobilize Calves/Achilles/Hamstrings.

-then-

5x100m Sprints

Metcon

Partner WOD

Metcon (AMRAP – Reps)

30min AMRAP:

10 Cal Row

10 Bar-Over Burpees

10 Thrusters 95/65

-Partners will Swap EVERY 60 SECONDS