CrossFit Brunswick – CrossFit

Warm-up

-high knees (rig to rig)

-butt kicks (rig to rig)

-side shuffle (rig to rig)

-karaoke (rig to rig)

-jump squats x10

-scapula push ups x10

-bear crawl (rig to middle of floor and back)

-worlds greatest stretch x3 each leg

-leg swings x10 each

-windmills x10

-orbits and pass-throughs x10 each(pvc)

Metcon (No Measure)

EMOMx9:00

Min 1: 15 prone lift offs

Min 2: 10 BB bent over rows

Min 3: 10 lying hamstring curls on foam roller

Metcon (Time)

RX

3 rounds

400m run

20 RKBS (36/53)

15 T2B

Time cap: 20 minutes

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