CrossFit Brunswick – CrossFit

Warm-up

-goblet squats x10

-single arm rkbs x10 each

-front rack lunges x20

-single leg rdls x5 each

-rdls x10

-push presses x5 each arm

-bent over rows x5 each arm

-good mornings x10

– :30 goblet squat hold

-single leg hip extensions x10 each

Metcon (No Measure)

12:00

3 sets

100m DB farmers carry (hold by the head of the DBs)

100ft OH DB walk (50ft right arm and 50ft left arm)

10 hollow body rocks

Metcon (Time)

Teams of 2

3 rounds

50 cal row or bike

50 push ups

100ft OH walking lunge w/ plate (25/45)
one partner works at a time and work is split evenly

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