Thursday 090717

CrossFit Brunswick – CrossFit

Box News: ***We will be making a final determination in regards to this weekend’s Garage Game event TODAY. There will be a notification via Facebook/Instagram and emailed out to all members as well.***

New Month, New Sweatangels Promo! Use the hashtag #care4animals to help provide food for shelter animals. Also, use #love4texas for those affected by Hurricane Harvey.

Free Friday & CFB Social will be on the 15th this month.


In all seriousness folks… as soon as decision is made in regards to this weekend’s event and possible closures, you will be notified!

Warm-up

10min for Warm-up, Mobility, & Instruction

60′ Banded Glute Activation (Forward)

10 Heavy Russian KBS

60′ Banded Glute Activation (Backward)

15 Barbell Good Mornings

60′ Banded Glute Activation (to the Right)

20 Straight Leg Deadlift

60′ Banded Glute Activation (to the Left)

Mobilize Lower Back/Hamstrings

Warm-up Deadlift

Strength

Deadlift (10 x 1)

-30min to build into a 1RM

-practice/warm-up DUs & HSPUs between attempts

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

10 Deadlifts 225/155

30 Double-Unders (x3 singles)

*3 HSPU EMOM, starting on 3, 2, 1, GO!

Extra Credit

Strength/Accessory: 3 x 8-10 GHRs

Skill/Conditioning: jog 1 mile @ conversational pace

Mobility: Lax Ball Hips & Glutes

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