Friday 101317

CrossFit Brunswick – CrossFit

Box News: Today is the LAST DAY to pre-order your baseball tees!

The Free Friday & CFB Social will be on the 20th.

Halloween Party at Daniel & Danielle’s on Saturday the 21th.

Veteran’s Day Murph, Saturday November 11th.


Sometimes our workouts should scare us just a little. #getouttathatcomfortzone

Warm-up

10min for Warm-up, Mobility, & Instruction

All with PVC:

30′ Walking Lunges

10 OHS

30′ Walking Samson Stretch

10 Wall Squat Therapy

30′ Walking Lunges

10 Sots Press

30′ Walking Samson Stretch

10 Behind-The-Neck Jerks

Mobility: T-Spine Extensions, 2min

Warm-up OHS

Strength

Overhead Squat (20min to build to a heavy triple)

-From the racks.

Metcon

“Friday the 13th” (Time)

5 Rounds For Time, 20min Cap:

13 OHS 95/65 (+135/95)

13 Bar-Over Burpees

Extra Credit

Strength/Accessory: 5 x 10 alt DB Renegade Rows

Skill/Conditioning: 10 x 50m Sprint

Mobility: T-Spine Extensions

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