CrossFit Brunswick – CrossFit


Warm up

-hamstring loaded squats x10

-arm circles and bear hugs x10 each

-high knee skips (down and back)

-gate swings (down and back)

-world’s greatest stretch x5 each leg

-scales x5 each leg

-inchworms x5

-windmills x10

-leg swings x10 each leg

-I’s, Y’s, and T’s x10 each

-orbits and pass- throughs x10 each(pvc)

-goodmornings x10(pvc)


3 reps every 2min for 10min

start at 75% of 1rm work towards

a 3rm

Deadlift (5×3)

start @75%


Metcon (Time)

4 rounds

15 KBS(36/53)

20 Box jumps(20/24)

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