Monday 020518

CrossFit Brunswick – CrossFit

Box News: The CrossFit Open starts February 22nd with our first Friday Night Lights starting on the 23rd!! Sign-up for the Open at https://games.crossfit.com/open and sign-up for Friday Night Lights at the box by Feb 15th to guarantee your t-Shirt!!

Everyone that signs up for the Open will be entered in a drawing for a FREE MASSAGE compliments of Misuk!!

Free Friday & CFB Social will be Friday the 16th. THIS WILL BE THE LAST SOCIAL UNTIL AFTER THE OPEN!!


Warm-up

15min for Warm-up, Mobility, & Instruction

3 Rounds

40sec Row (increase pace each round)

20sec REST

40sec Box Jumps (increase height or speed each round)

20sec REST

Then, Mobility:

Bottom Squat Hold, 2min

Elbow Rotations, 2min

Then, 5reps each w/a barbell

Hang Power Clean

Back Squat

Good Mornings

Front Squat

Start Warming-up Front Squats

Strength

Front Squat (12min to build to a heavy single)

-This doesn’t have to be a 1RM. Just build into a heavy but perfect single for the day.

Metcon

Metcon (3 Rounds for reps)

Three 4min Rounds for Max Reps:

0:00-4:00

21 Box Jump Overs 24/20 (+30/24)

15 Cal Row

9 Front Squats 95/65 (+135/95)

4:00-8:00 REST

8:00-12:00

21 Cal Row

15 Front Squats 95/65 (+135/95)

9 Box Jump Overs 24/20 (+30/24)

12:00-16:00 REST

16:00-20:00

21 Front Squats 95/65 (+135/95)

15 Box Jump Overs 24/20 (+30/24)

9 Cal Row
-Each round is an AMRAP for total reps.

Extra Credit

Strength/Accessory: 5 x ME Strict Pull-ups

Skill/Conditioning: 10min Jog/Row/Bike @ conversational pace.

Mobility: Couch Stretch, 3min/side

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