Thursday 011118

CrossFit Brunswick – CrossFit

Box News: Free Friday and CFB Social this month will be on Friday the 19th.

Second Nutritional Lecture will be Saturday the 20th at 10am.


#tbt #partnerwod #tireflips #crossfitbrunswick

Warm-up

15min for Warm-up, Mobility, & Instruction

5min Coaches Choice Warm-up Game

Then,

60′ Duck Walk

60′ Inch Worm

60′ Bear Crawl

60′ Crab Walk

Then, Mobility

Pigeon Stretch, 1min/side

Scorpion Stretch, 1min/side

Skill Work

Today we will spend 10-15min working on:

HSPU, Progessions, and the CF Open Standard

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

1 Burpee to Plate 45/35

1 Ground-to -OH 45/35

30′ OH Walking lunges w/Plate 45/35
Rx: teams of 2

Rx+: solo

Extra Credit

Strength/Accessory: 5 x ME L-Sit Hold

Skill/Conditioning: Death By: Calorie Row

Mobility:T-Spine Extensions, 5min

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