April 11th

CrossFit Brunswick – CrossFit Warm-up -high knees (rig to rig) -butt kicks (rig to rig) -side shuffle (rig to rig) -karaoke (rig to rig) -hamstring loaded squats x10 -arm circles and bear hugs x10 each -world’s greatest stretch x3 each leg -scales w/ leg swing x5 each -inchworms x5 -windmills x10 -orbits and pass throughs … Continue reading “April 11th”

April 10th

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 … Continue reading “April 10th”

April 9th

CrossFit Brunswick – CrossFit Warm-up -high knee skips (rig to rig) -butt kicks (rig to rig) -leg swings x10 each -air squats x10 -arm circles and bear hugs x10 each Deck of cards Hearts- 5 inchworms Diamonds- 20 lunges Clubs- 10 empty barbell bent over rows Spades- 10 empty barbell thrusters Metcon (Time) For time … Continue reading “April 9th”

April 8th

CrossFit Brunswick – CrossFit Warm-up -gate swings(down and back) -leg swings x10 each -air squats, drop squats, jump squats x5 each -arm circles and bear hugs x10 each -lunge and rotate x5 each leg -world’s greatest stretch x3 each leg -scales x5 each -windmills x10 -inchworms x5 -I’s, Y’s and T’s x10 each Barbell warm … Continue reading “April 8th”

April 7th

CrossFit Brunswick – CrossFit Warm-up -hamstring loaded squats x10 -arm circles and bear hugs x10 each -leg swings x10 each -kip swings x10 -scales x5 each -windmills x10 Deck of cards Hearts- 250m row Diamonds- kb swings x20 Clubs- hollow body rocks x10 Spades- mb cleans x10 Strength Start at 55% of 1rm back squat … Continue reading “April 7th”

April 6th

CrossFit Brunswick – CrossFit Warm-up -bear crawl (rig to rig) -burpee broad jump (rig to rig) -air squat, drop squat, and jump squat x5 each -arm circles and bear hugs x10 each -leg swings x10 each -scapula pull ups x10 -kip swings x10 -inchworms x5 -windmills x10 -orbits and passthroughs x10 each -pvc goodmornings x10 … Continue reading “April 6th”

April 5th

CrossFit Brunswick – CrossFit Warm-up -400m run -leg swings x10 each -high knee skips (rig to rig) -gate swings (rig to rig) -air squats x10 -arm circles and bear hugs x10 each -lunge and rotate x5 each -world’s greatest stretch x3 each -windmills x10 -inchworms x5 -single leg hip extension x10 each leg -orbits and … Continue reading “April 5th”

April 4th

CrossFit Brunswick – CrossFit Warm-up -hamstring loaded squats x10 -scapula pull ups x10 -leg swings x10 each -arm circles and bear hugs x10 each -world’s greatest stretch x3 each -scales x10 each -inchworms x5 -push ups x10 -windmills x10 -jump squats x10 -I’s, Y’s and T’s x10 each Metcon (No Measure) 10 minutes 3 sets … Continue reading “April 4th”

April 3rd

CrossFit Brunswick – CrossFit Warm-up -air squat, drop squat, and jump squat x5 each -arm circles and bear hugs x10 each -leg swings x10 each -kip swings x10 -lunges x20 -inchworms x5 -windmills x10 -I’s, Y’s, and T’s x10 each Barbell warm up (or pvc) -snatch grip rdls x10 -hip muscle snatches x5 -overhead squats … Continue reading “April 3rd”

April 2nd

CrossFit Brunswick – CrossFit Warm-up -high knee skips (rig to rig) -butt kicks (rig to rig) -gate swings (rig to rig) -side shuffle (down and back) -karaoke (down and back) -bear crawl (rig to rig) -broad jump (rig to rig) -pogo jumps x10 -leg swings x10 each -arm circles and bear hugs x10 each -inchworms … Continue reading “April 2nd”

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