CrossFit Brunswick – CrossFit

Warm-up

-leg swings x10 each leg

-arm circles and bear hugs x10 each

-air squats, drop squats and jump squats x10 each

-gate swings (rig to rig)

-high knee skips (rig to rig)

-duck walk(rig to middle of the gym and back)

-world’s greatest stretch x3 each leg

-windmills x10

Barbell warm up(or pvc)

– Romanian deadlifts(snatch grip) x10

-muscle snatches(from hip) x5

-behind the neck snatch grip strict press x5

-overhead squats x10

Weightlifting

Start at 70% build to a heavy single

Snatch (10×1)

1EMOM for 10min

Metcon (Time)

RX

30-20-10

Thrusters(65/95)

Pull ups

Time cap: 16 minutes

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