Thursday 100418

CrossFit Brunswick – CrossFit

-Happy October CrossFitFam! This month we are having our Free Friday & CFB Social AS WELL AS a baby shower for Coach Lauren & Coach Sarah on the Friday the 12th. Contact Coach Kansas for details.

-This month we are checking-in to promote breast cancer awareness with #breastcancerawareness.

-There will an email coming out this weekend with IMPORTANT UPDATES AND ANNOUNCEMENTS.


Synchronized partner wod anyone?! We’re upping the ante on this one! #cuetheNsync #itsgonnabeme #byebyebye #crossfitbrunswick

Warm-up

20min for Warm-up, Mobility & Instruction

~3-5min Coach’s Choice Warm-up Game

Then, ~8-10min Coach’s Choice Mobility & Warm-up Drills

Then, Review & Warm-up For Today’s Metcon

Metcon

Metcon (AMRAP – Rounds and Reps)

16min Partner AMRAP:

400m Weighted Run, 45/35

30 “Synchronized” AMSU (+T2B)

20 “Synchronized” Box Jumps 24/20 (+30/24)

10 “Synchronized” Burpee C2B Pull-ups (+Bar Muscle-Ups)
-To start the workout, 1 athlete will run 200m with their plate, then pass it off to their partner for the next 200m.

-AMSU: both athletes’ shoulders must be touching the ground at the same time, and must tag hands at the ‘top’ of the sit-up.

-T2B: Athletes’ feet must touch the bar at the same time.

-Box Jumps: Athletes’ feet must be on the ground at the same time and standing tall on the box at the same time.

-Burpee Pull-ups: Athletes’ chests must be on the ground at the same time and chests touching the bar at the same time.

-Bar Muscle-ups: Athletes must be hanging from the bar at the same time and be fully extend on top of the bar at the same time.

Skill Work

Post Metcon, we will cool down with additional Mobility Work:

Foam Roll Quads/Legs/Glutes, 2min/side

Foam Roll Lats/Back, 2min/side

Extra Credit

Strength/Accessory: 5 x ME Parallette L-Sit Holds

Skill/Conditioning: 10min EMOM, 10 Bar-Facing Burpees

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