CrossFit Brunswick – CrossFit

-WEATHER ALERT: We are keeping a close eye on Hurricane Florence. There are currently no plans to alter our current schedule, but we will everyone know if that changes!!

-The Free Friday & CFB Social will be NEXT Friday the 21st!

Don’t let anyone tell you you CAN’T. If you hit road blocks, adapt, reroute, and keep on truckin. #keepgoing #forwardmotion #neversaycant #crossfitbrunswick


20min for Warm-up, Mobility, & Instruction

2min Slow Row (focus on proper technique)

2min Dragon Stretch (~1min/side)

2min Slow Row (focus on proper technique)

2min Figure-4 Stretch (~1min/side)

2min Slow Row (focus on proper technique)

2min PVC Shoulders

Then, banded Shoulders (light band) ~5min

Then, Review & Warm-up Handstand Holds


Row Sprints + Hand Stand Holds

-One 250m Sprint every 5min for 15min (3 Sets)

-Once the sprint is finished, go directly into a 30-60sec Handstand Hold

-Focus on Rowing HARD while maintaining correct form.


Metcon (2 Rounds for distance)

Two 5min Rounds:


Hand Stand Push-Ups

Box Jump-Overs 24/20

Then, In remaining time:

Max Distance Row

-5min REST between rounds.

Extra Credit

Strength/Accessory: Pallof Press, Accumulate 3min/side

Skill/Conditioning: 10min EMOM 10 alt Pistols

Mobility: Bow & Arrow, 3min/side

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to Top