Thursday 071218

CrossFit Brunswick – CrossFit

-July’s Free Friday & Social will be Friday July 20th.

-REMINDER: In an effort to get us closer to our Big Ass Fan, we will be putting the proceeds from ALL WATER SALES into the Big Ass Fan Fund this month!


Rowing on a Thursday! Who likes rowing over running? Also, don’t forget: in this heat, make sure you scale a row for a run if you are worried about getting overheated in the sun! #werowalot #wholikestorun #cardioishardio #Fridayeve #crossfitbrunswick

Warm-up

10min for Warm-up, Mobility, & Instruction

Partner “WBS Sally Squats”

Then, Coach’s Choice Shoulder Mobility

Skill Work

For Today’s Skill Work, we will spend 5min Reviewing & Practicing Ring Dips & progressions, 5min Reviewing & Practicing Toes-to-Bar & progressions, followed by an additional 5min per movement to go for a 60sec Max Effort set.

Strict Ring Dips (1 x ME)

-Max Reps in 60sec. Does not have to be unbroken.

-Scale DOWN with Bands, Partner Assistance, Bar Dips, or Box Dips.

-Scale UP with hollow-body position or additional weight.

Toes-To-Bar (1 x ME)

-Max Reps in 60sec. Does not have to be unbroken.

-Scale DOWN with K2E, K2C, Hang Knee Raises, or Straight Legged AMSU.

-Scale UP with STRICT T2B.

Metcon

Metcon (AMRAP – Rounds and Reps)

18min Partner AMRAP:

30 Cal Row

30 KBS 53/35

30 WBS 20/14

-Partners will Swap EVERY MINUTE ON THE MINUTE.
-Score will be Rounds plus reps completed.

-Partners will share a Rower.

Extra Credit

Strength/Accessory: 5 x 8-10 Barbell Bicep Curls AHAP

Skill/Conditioning: 10min EMOM, 10 OHS w/ Barbell

Mobility: Internal/External Shoulder Rotations

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