Sunday 1/6/18

CrossFit Brunswick – CrossFit

Please remember to preregister for classes to ensure your spot in the class as well as adequate coaches!

Driven Orders will be placed on the 15th of this month, just ask a coach!

Don’t forget about referral bonuses! Sign up a friend get a month free!

Warm-up

200m jog

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

Metcon

modifications/scales:

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.

Core Work

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!!!!

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