CrossFit Brunswick – CrossFit

Warm-up

-high knees (rig to rig)

-butt kicks (rig to rig)

-side shuffle (rig to rig)

-karaoke (rig to rig)

-broad jump (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 x10 each

-goodmornings (w/pvc) x10

Metcon (No Measure)

EMOMx9:00

Min 1: 8 BB bent over rows

Min 2: 10 DB lateral raises

Min 3: :30 hollow rock hold

Metcon (Time)

Teams of 2

3 rounds

50 hand release push ups

40 DB snatches (35/50)

30 DB box step ups (20/24)
one partner works at time and work is split evenly

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