Monday 070918

CrossFit Brunswick – CrossFit

-July’s Free Friday & Social will be Friday July 20th.

-REMINDER: In an effort to get us closer to our Big Ass Fan, we will be putting the proceeds from ALL WATER SALES into the Big Ass Fan Fund this month!


“With the new day comes new strength and new thoughts.” -Eleanor Roosevelt #mondaymotivation #riseandgrind #makemoves #crossfitbrunswick

Warm-up

15min for Warm-up, Mobility, & Instruction

5min For Quality

20 HR Push-ups

20 Band Pull-Aparts

20 Front Squat w/PVC

20 Shoulder Press w/PVC

Then, Mobilize as Needed:

Banded Shoulder/Tricep Stretch, 1min/side

Warm-up & Review Shoulder Press to 70% 1RM

Strength

Shoulder Press (3 x 5-3-1)

-20min Cap, resting ~2min per set.

5 @ 70%

3 @ 75%

1 @ 80%

5 @ 75%

3 @ 80%

1 @ 85%

5 @ 80%

3 @ 85%

1 @ 90%

-From the Floor

-Do equal number of strict Pull-ups after each set, scaling UP with additional weight, scaling DOWN with band or partner assistance.

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

30 Air Squats

20 HR Push-ups

10 Pull-ups (+C2B)

*Do a 400m run at the beginning of the workout and at the 5 and 10min mark.
-Workout begins with a 400m run, with additional 400m runs at the 5min and 10min marks.

-Pick up your AMRAP where you left off after each run.

-Score is total rounds and reps completed (runs do not count)

Extra Credit

Strength/Accessory: 5 x 25 GHD Sit-ups

Skill/Conditioning: 10min EMOM, 8-10 T2B

Mobility: Foam Roll Lats

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