CrossFit Brunswick – CrossFit

Warm-up

-scapula pull ups x10

-air squats x10

-arm circles and bear hugs x10 each

-bear crawl (rig to rig)

-gate swings (rig to rig)

-lunge and rotate x5 each leg

-scales with leg swing x5 each leg

-inchworms x5

-I’s, Y’s and T’s x10 each

Barbell warm up (or pvc)

-strict press x5

-push press x5

-push jerk x5

-goodmornings x10

-overhead squats x10

Split Jerk (10×1)

1EMOMx10:00

start @70%

Metcon (Time)

RX

3 Rounds

500m row

20 OHS(65/95)

15 burpees

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