Thursday 110818

CrossFit Brunswick – CrossFit


As elegant as we can capture crossfitting… #shemakescrossfitpretty #barbararows #andputsinwork #crossfitbrunswick

Warm-up

800 Meter Indian Run w/ 10# Med Ball

Immediately after, 3 rounds

30 Second Dead Hang

30 Second C’s & D’s

10 WBS

Strength

Shoulder Press (5 x 2)

-1set every 2min for 10min (5sets)

-Build to a Heavy Double

-From the Rack

-Then, go directly into….

Push Press (5 x 4)

-1set of 3reps every 2min for 10min (5sets)

-Use same weight as your heaviest Shoulder Press set for all push press sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

20 WBS 20/14

10 Pull-ups

200m Run

Extra Credit

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