Monday 051418

CrossFit Brunswick – CrossFit

Box News:

-Summer Tank Tops are available for pre-order!

-Free Friday & Social will be THIS Friday! Bring a friend to any class on Friday for a FREE PartnerWOD!

-We will be closed for this Saturday’s HeroWOD. Instead we will be meeting at the Coast Guard Station at East Beach at 9AM for a BeachWOD!

-Our next 6-Week Nutrition Challenge will be starting on Saturday May 26th! Going with a team challenge this time! Grab your teammates and sign-up at the front desk!

-Memorial Day Murph will be Monday, May 28th at 10AM!


“Motherhood is the greatest thing and the hardest thing.” –Ricki Lake // in honor of celebrating Moms, here are 2 BA ladies (and moms) we love! #BarbandKelly #celebrateourmoms #latemothersdaypost #crossfitbrunswickmoms

Warm-up

12min for Warm-up, Mobility, & Instruction

60′ High Knees

60′ Butt Kickers

10 WBS

60′ Walking Samson Stretch

60′ Walking Groiner Stretch

10 WBS

60′ Banded Glute Activation

60′ Banded Glute Activation

10 WBS

Then, Mobility

Rig Squats,~2min

Review & Warm-up Front Squats

Strength

Front Squat (Build to a 5RM)

-15min Cap

Front Squat (3 x 5 @ 90% today’s 5RM)

-10min Cap

Metcon

Metcon (Time)

For Time, 10min Cap:

10-to-1

Bar-Facing Burpees

Front Squats 95/65 (+135/95)

Extra Credit

Strength/Accessory: 5 x 8-10 GHRs

Skill/Conditioning: 1mile Walk/Jog, 400m Intervals.

Mobility: Bar Smash/Foam Roll quads

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