Friday 061617

CrossFit Brunswick – CrossFit

Today is FREE FRIDAY! Bring a friend to ANY class for FREE today for a fun partner (maybe team) workout! CFB Social to follow the 6:15 class!


Cheryl & Barbara

Warm-up

‘Funnel Tag’

~5min

Followed by,

60′ Walking Lunges

60′ Samson Stretch

60′ Walking Groiner Stretch

60′ Walking ‘World’s Greatest’ Stretch

5 Tuck Jumps between each set.

Skill Work

Today we will spend 15min working on…..Box Jumps.

Start with a low box and slowly increase the height over 15min.

May also practice your rebounding skill.

Metcon

Metcon (AMRAP – Reps)

20min Partner LeapFrog:

1 Box Jump 24/20

2 Burpees

3 Wallball Shots 20/14

4 Box Jump 24/20

5 Burpees

6 Wallball Shots 20/14

7 Box Jump 24/20

8 Burpees

9 Wallball Shots 20/14

….and so on.

*Reps continue to increase by 1 each movement.

Partners will tag & swap every movement.

Score will be total reps

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