CrossFit Brunswick – CrossFit

Warm-up

-high knee skips (rig to rig)

-butt kicks (rig to rig)

-gate swings (rig to rig)

-side shuffle (rig to rig)

-400m run

-leg swings x10 each

-air squats x10

-arm circles and bear hugs x10 each

-burpee w/tuck jump x5

-orbits and pass throughs x10 each

Metcon (No Measure)

EMOMx9:00

Min1: :30 sec hollow rock hold

Min 2: 10 hollow rocks

Min 3: :30 sec ring support

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

10 sit ups w/ med ball(14/20)

15 med ball cleans

20 x10m sprints

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

10 sit ups w/ med ball(14/20)

15 med ball cleans

20 x10m sprints

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