Thursday 071317

CrossFit Brunswick – CrossFit


Drink. More. Water.

Warm-up

Alt Tabata, 5min

Push-ups (slow down, explode up)

Band Pull aparts (Explode out, slow in)

Then, ~ 5min Coach’s Choice Shoulder Mobility

Warm-up Bench Press & Bent Over Rows

Strength

15min EMOM

1st min: Bench Press

2nd min: Barbell Bent Over Row

3rd min: Rest / Practice DU / Practice HSPU

Bench Press (5 x 10 @ light weight)

-Perform all sets at the same weight.

-Focus on exploding the weight off your chest as fast as possible each rep.

-Can work in groups!

Bent Over Row (5 x 10 @ light weight)

-Perform all sets at the same weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

18min Partner Leapfrog:

10 HSPU

20 Cal Row

40 Double-Unders (x3 Singles)

-partners swap every movement.

Extra Credit

Conditioning: 800m Weighted Walk

Skill: Spend some time practicing Pistol Progressions

Core: 50 + 50 GHD Sit-ups/Hip Ext

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