CrossFit Brunswick – CrossFit

Warm-up

Easy 200m jog

6 min TABATA (20 secs on/10 secs off) :

-shoulder circles

-PVC pass throughs

-elevated CAT stretch

3 sets:

5 strict press w/ bar

20 sec plank hold

10 sec HS hold

3 sets:

3 KB swings (53/35)

3 goblet squats

3 KB lunges

Gymnastics

HSPU Practice:

Option 1 (Advanced):

10 min AMRAP:

45 DU (90 singles)

15 HSPU

Option 2 (Intermediate):

-Practice HSPU with coach

Option 3 (Progressing):

-3 sets not for time (10 min cap):

10 box handstand push ups

30 sec HS hold (or downdog hold to scale)

5 wall walks

Metcon

Metcon (AMRAP – Reps)

4 min AMRAP:

10 push ups

20 goblet squats (53/35)

Rest 2:30

4 min AMRAP:

20 KB lunges (53/35)

30 sit ups

Rest 2:30

4 min AMRAP:

20 KB swings (53/35)

10 burpees over the KB

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