Monday 102918

CrossFit Brunswick – CrossFit

-We would like to invite everyone to CFB Friday night for a Town Hall meeting following the 6:15pm class to ask any and all questions regarding the future of CFB and say goodbye to James & Whitney!


Following the 6:15 class–come chill and chat us up! #crossfitbrunswick

Warm-up

20min for Warm-up, Mobility, & Instruction

6min EMOM

40sec Cs& Ds

20sec REST

40sec Air Squats

20sec REST

40sec Hanging Knee Raises

20sec REST

40sec Jump Squats

20sec REST

40sec Hanging Leg Raises

20sec REST

40sec Alt Lunges

20sec REST

Then, Mobility

60′ Walking Quad Stretch

60′ Walking Hamstring Stretch

60′ Soldiers March

60′ Walking Samson Stretch

Rig Squats, 2min

Then, Review & Warm-up Back Squats to ~70-75%

Strength

Back Squat (3-3-2-1-ME)

-1 set every 3min for 15min (5 sets)

3 @ 75%

3 @ 80%

2 @ 85-90%

1 @ 90-95%

ME @ 85-90% (Use same weight as your set of 2)

-scale percentages back by ~5% if needed.

-Aim for 3+ Reps on your final set!

Metcon

Metcon (Time)

For Time, 12min Cap:

10 Toes-to-Bar

10 WBS

200m Run w/ MB

20 Toes-to-Bar

20 WBS

400m Run w/MB

Extra Credit

Strength/Accessory: 5 x ME Weighted GHD Hip Ext

Skill/Conditioning: 10mile Bike/Row/Jog at a conversational pace

Mobility: Foam Roll/Bar Smash Quads

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