Thursday 020818

CrossFit Brunswick – CrossFit

Box News: The CrossFit Open starts February 22nd with our first Friday Night Lights starting on the 23rd!! Sign-up for the Open at https://games.crossfit.com/open and sign-up for Friday Night Lights at the box by Feb 15th to guarantee your t-Shirt!!

Everyone that signs up for the Open will be entered in a drawing for a FREE MASSAGE compliments of Misuk!!

Free Friday & CFB Social will be Friday the 16th. THIS WILL BE THE LAST SOCIAL UNTIL AFTER THE OPEN!!



Warm-up

15min for Warm-up, Mobility, & Instruction

40sec Slow Row + Hollow Body Hold

20sec Rest & Rotate

40sec Moderate Row + Arch Body Hold

20sec Rest & Rotate

40sec Hard Row + AMSU

20sec Rest & Rotate

Then Mobility:

Bow & Arrow Stretch 1min/side

Foam Roll/Bar Smash Quads, 1min/side

Foam Roll/Bar Smash Lats, 1min/side

Skill Work

Today we will Spend about 10-15 practicing Toes-to-Bar and Progressions and/or Practicing cycling our overhead barbell movements.

Metcon

Metcon (AMRAP – Rounds and Reps)

20min Partner Relay:

12 Cal Row

9 Shoulder-to-OH 115/80

6 Toes-to-Bar

-Partners will TAG and swap every full round.

Extra Credit

Strength/Accessory: 50 Strict weighted GHD Hip Ext

Skill/Conditioning: 10min bike/jog/row at a conversational pace

Mobility: Lax Ball to Hips, 3min/side

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