2/5/19

CrossFit Brunswick – CrossFit

16 days till the OPEN! Be sure to register and help us represent CFB!

Friday Night Lights is back! Be sure to sign up to save your spot on a team!

Free Friday will be February 15th!

Still need a 24 hour access key? Just ask a coach!

Next Driven order will be placed February 15th!

We would like to put a team together for Relay 4 Life this year! We will have a signup list on the front desk shortly as well as donation jar. Lets come together and help put an end to Cancer!

Our challenge for this month is Pull-ups! Check with your coach, your emails or the Facebook group for more details


Warm-up

10min total

5min slow AMRAP:

3 pull ups

5 push ups

10 air sqats

Banded shoulder stretch 1min per

bow and arrow 1min per

Skill Work

Today we’ll spend 20min going over

the basics of Kipping and getting

from that kip to one of the following:

pull up

C2B

BMU

For athletes who have Ring MU or BMU attempt Amanda with a 10min cap

Gymnastics

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
If done with BMU don’t check RX, write BMU in comments.

Metcon (AMRAP – Rounds and Reps)

15min:

5 C2B

7 T2B

9 Power cleans 95/65
scale T2B with kipping knee raises

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