Thursday 010418

CrossFit Brunswick – CrossFit

***We plan to be open tomorrow. HOWEVER, due to inclement weather and the safety of our athletes and coaches, we may not open for the morning classes. Be sure and check Wodify and/or Facebook for any updates.***

Box News: 6 Week Nutrition Challenge Starts this Saturday! We will do a benchmark HeroWOD @ 9am like usual, followed by any preliminary testing/measurements you want taken, and the 1st Nutrition Lecture will start at 10am!

Next Tuesday the 9th, we will be hosting a ‘Pamper Event’ from Wellman Family Healthcare from 4-6pm. Sign-up sheets are on the counter to reserve your free 15min massage! LIMITED SPOTS AVAILABLE!


You still have time to sign up for the 6 week nutrition challenge! Don’t forget it starts on Saturday! #6weekchallenge #nutrition #eatrealfood

Warm-up

15min for Warm-up, Mobility, & Instruction

2 Rounds

20sec Air Squats

10sec Rest

20sec Push-ups

10sec Rest

20sec AMSU

10sec Rest

Then, Mobility

Banded Ankles, 3min/side

Banded Spinal Rotation, 1min/side

Couch Stretch 1min/side

Skill Work

Today we’ll spend ~10-15min working on:

Box Jump Efficiency & Variations

Metcon

Metcon (AMRAP – Rounds and Reps)

20min Partner Leapfrog

1 Round of Cindy

10 Alt Pistols

10 Box Jump-overs 24/20
-Partners will TAG and swap after every movement.

-The 1 round of Cindy counts as 30 reps but one “movement”

Extra Credit

Strength/Accessory: 5 x 10 GHD Hip Ext 5sec hold in the top position

Skill/Conditioning: 10min EMOM, 10 Burpees

Mobility: Lax Ball to Shins/Ankle

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