CrossFit Brunswick – CrossFit

Warm-up

-leg swings x10 each

-air squats, drop squats, jump squats x5 each

-arm circles and bear hugs x10 each

-pogo jumps x10

-lunge and rotate x5 each

-world’s greatest stretch x3 each leg

-scales x5 each leg

-inchworms x5

-windmills x10

-I’s, Y’s and T’s x10 each

Barbell warm up (or pvc)

-hang power snatches x5

-snatch grip rdls x10

-overhead squats x10

-behind the neck snatch grip thrusters x5

Snatch (1×1)

15:00

snatch pull + hang snatch(above the knees) + snatch

start @50%

Metcon (AMRAP – Rounds and Reps)

3 rounds

4:00 AMRAP

7 hang power snatches(65/95)

14 wallballs(14/20)

21 dubs

2:00 rest

Back to Top