Friday 081117

CrossFit Brunswick – CrossFit

Box News: M/F Partner Throwdown TOMORROW at 9:30AM! We will be hosting another get together/partner comp with CF SSI, everyone is invited and encourage to join!

The CFB Handtowels are in!

Free Friday this month will be next Friday the 18th.

Chris’s farewell WOD will be on Saturday the 19th @ 9am!

CFB will be hosting the Garage Games World Wide WOD on September 9th!



Warm-up

15min for Warm-up, Mobility, & Instruction

6min Alt EMOM,

1min DU Practice

1min 1 & 1/4 Air Squats

1min Band Pull Aparts

Mobility:

Dragon Stretch 1min/side

Partner Front Rack Stretch 1min/side

Warm-up 1 & 1/4 Front Squats

Strength

Five 3min Rounds of:

2- 1 & 1/4 Front Squats, working on heavy but full range-of-motion doubles.

5- Pull-ups or Progressions

10- Double-unders, 30 singles, or DU

1 & 1/4 Front Squat (5 x 2)

From the Floor
-Focus on getting DEEP while maintaining an upright torso and high elbows throughout.

Metcon

Metcon (Time)

3 Rounds for Time, 20min Cap:

10 Front Squats 155/105 (+185/125)

20 Pull-ups (+C2B)

50 Double Unders (+UB)

Extra Credit

Strength/Accessory: 50+50 GHD Sit-ups + Hip Ext

Skill/Conditioning: 10 x 5 Kipping Toes-to-Bar

Mobility: Couch Stretch, 3min/side

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