CrossFit Brunswick – CrossFit

Warm-up

-air squats x10

-arm swings and bear hugs x10 each

-high knees (down) and butt kicks (back)

-knee grabs x5 each leg

-ankle grabs x5 each leg

-scales with a leg swing x5 each leg

-lunge with a twist x5 each leg

-windmils x10

-hollow body rocks x10

-orbits and pass-throughs x10 each (pvc)

Metcon

Metcon (No Measure)

Rowling

Partner WOD

Partner Relay

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

Teams of 2

Buy in:

100 cal row

Then,

8 MB cleans(14/20)

12 sit ups

partners alt. complete rounds

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