CrossFit Brunswick – CrossFit

Warm-up

– 3 laps around gym

-air squats x10

-arm circles and bear hugs x10 each

-high knee skips (rig to rig)

-butt kicks (rig to rig)

-side shuffle (down and back)

-leg swings x10 each

-lunge and rotate x5 each leg

-inchworms x5

-scales x 5 each leg

-windmills x10

-I’s, Y’s and T’s x10 each

-orbits and pass throughs x10 each

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

Teams of 2

6 rope climbs

200m DB or KB farmers carry (35/50)

100ft DB or KB front rack lunges
one partner works at a time and work split evenly

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