2/6/19
CrossFit Brunswick – CrossFit
15 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!
Warm-up
15min total
Banded glute activation 25′ each of:
forward
left
right
back
couch stretch 1min per
pigeon stretch 45sec per
w/barbell 2 sets:
10 good mornings
5 back squats w/2sec pause
5min to warm to 60%
Strength
Use the same
weight for all 8 sets.
Go heavier than the
last weight used in wodify.
Back Squat
Every 90 secs for 12 mins:
3 Back Squats @ 60%
Metcon
4 rounds 3:30 each with a 90sec rest in between rounds
the round will begin with a 200m run and one rope climb
Score is total reps completed
Metcon (AMRAP – Reps)
4 rounds 3:30 each:
1: ME Russian KBS 53/35 (+American)
2: ME HR Push Ups (+HSPU)
3 ME Singles (+DU)
4: ME Thrusters 45/35 (+75/55)