Monday 121117

CrossFit Brunswick – CrossFit

Box News: This Month’s Free Friday will be the 15th. NO SOCIAL (see below)

Kate & Al will be hosting our Christmas Party this year on Saturday the 16th! More details to come!

Remember to send us your CFB Success Story for a chance to a free hoodie!


Still sore from the week before? Take a little extra time today to mobilize and stretch it all out. #mobilitymatters #soreswagger

Warm-up

10min for Warm-up, Mobility, & Instruction.

60′ High Knees

60′ Butt Kickers

60′ Walking Lunges

60′ Walking Groiner Stretch

60′ Banded Glute Activation (forward)

60′ Banded Glute Activation (backward)

Mobility: 2min bottom squat hold (or rig squats)

Warm-up back squats

Strength

Back Squat (10 x 5)

-1 set of 5 reps every 2min for 20min (10 sets)

-use first 5 sets to warm-up to 70-80%

-do last 5 sets at the same weight.

-warm up pull-ups between sets.

Metcon

Metcon (Time)

For Time, 20min Cap:

21-15-9 Pull-ups (+C2B)

21-15-9 Push-Ups (+HSPU)

21-15-9 Air Squats (+Goblet Squat 53/35)

-200m Run between each and every movement.
For ex.

21 Pull-ups

200m Run

15 Pull-ups

200m Run

9 Pull-ups

200m Run

21 Push-ups

200m Run…….

Extra Credit

Strength/Accessory: 5 x 8-10 DB Bicep Curls

Skill/Conditioning: 5 x ME HS Hold

Mobility: Foam Roll/ Bar Smash Lats

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