CrossFit Brunswick – CrossFit

Warm-up

-air squats, drop squats, jump squats x5 each

-knee grabs x5 each

-ankle grabs x5 each

-arm circles and bear hugs x10 each

-lunge and rotate x5 each

-scales w/ leg swing x5 each

-cossack squats x5 each

-windmills x10

-kip swings x10

-orbits and pass throughs x10 each

-goodmornings (w/pvc) x10

Back Squat (1×1)

15:00

Wave #1

3 back squats @75%

2 back squats @ 78%

1 back squat @ 81%

Wave #2

3 back squats @ 78%

2 back squats @ 81%

1 back squat @ 84%

Wave #3

3 back squats @81%

2 back squats @ 84%

1 back squat @ 87%

Metcon (Time)

For time

100 db snatches (35/50)

EMOM perform 7 pull ups

Back to Top