CrossFit Brunswick – CrossFit
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50′ burpee broad jump
50′ walking lunge
1min bottom squat hold
banded shoulder stretch 1min each shoulder (green band from rig)
bow and arrow stretch 30 sec each arm
for low impact 500m row
x2 for singles
for shoulder mobility russian KBS
pull ups: ring rows/incline dumbell rows/bent over rows/jumping pull ups
Metcon (AMRAP – Rounds and Reps)
30min Partner leap frog:
400m run (RX+ with 35#/25# plate)
15 goblet squats 53/35 (RX+70/53)
30 DU (RX+ unbroken)
15 KBS 53/35 (RX+ 70/53)
10 pull ups (RX+ 5 BMU)
In order for score to count both partners must participate in core work after metcon.
Tabata plank holds
20sec on 10sec off 3 rounds:
1: front plank
2: left side
3: right side
4: feet 6″
Try to complete all three rounds!!!!