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

Snatch (1×1)

12:00 build to a heavy single

snatch pull w/ 5 sec hold @ knees + power snatch

Metcon (Time)

5 rounds

400m run

10 DB snatches (35/50)

20 box jumps (20/24)

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