Monday 060418

CrossFit Brunswick – CrossFit

-June’s Free Friay & CFB Social will be Friday June 15th!

-To our Nutrition Challengers; Your next lecture will be this Saturday June 9th at 10am where we will go over Nutrition Timing & Partitioning.


DAAAANG look at all those achievements! Shout out goes to Heather for her FIRST Bar MU! Congrats on the achievements everyone! #Mayachievements #PRcity #seetheprogress #crossfitbrunswick ,DAAAANG look at all those achievements! Shout out goes to Heather f

Warm-up

15min for Warm-up, Mobility, & Instruction

6min EMOM

40sec Slow Row + Bottom Squat Hold

20sec Rest & Rotate

40sec Moderate Row + Alternating Lunges

20sec Rest & Rotate

40sec Hard Row + AMSU

20sec Rest & Rotate

Then, Mobility

Pigeon Stretch, 1min/side

Couch Stretch, 1min/side

Then, Warm-up Back Squats to ~50%1RM

Strength

Back Squat (5 x ME @ ~50%1RM)

-1 Max Effort set every 3min for 15min

-Score your WORST SET, aiming for 10+ reps per set.

-perform 1 set of 10 Barbell Bent-over Rows per round.

Bent Over Row (5 x 10)

Metcon

Metcon (Time)

For Time, 20min Cap:

800m Run

70 Double-Unders (+must be UB)

60 WBS 20/14

400m Run

30 HR push-ups (+HSPU)

20 Front Squats 115/80 (+155/105)

10 Burpee C2B Pull-ups (+Ring Muscle-ups)

Extra Credit

Strength/Accessory: 5 x 8-10 GHRs

Skill/Conditioning: Tabata Assault Bike Sprints

Mobility: Bar Smash/Foam Roll quads

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