CrossFit Brunswick – CrossFit

-To our Nutrition Challengers; Your next lecture will be this Saturday June 9th at 10am where we will go over Nutrition Timing & Partitioning.

-June’s Free Friay & CFB Social will be next Friday June 15th!

All the Murph feels! On that note, it’s HOT outside, so do US a favor and stay overly hydrated! K, thanks! (You’ll thank us back) #hotgeorgia #muggysummers #somuchsweat #stayhydratedmyfriends #crossfitbrunswick


15min for Warm-up, Mobility, & Instruction

Slow 6min AMRAP:

200m Row

10 HR Push-ups

10 Band Pull-aparts

Then, 5min for Mobility:

Coach’s Choice Shoulders

Then, 5 reps each w/empty barbell

Hang Power Clean

Elbow Rotations

Behind-the-Neck Shoulder Press

Shoulder Press

Review & Warm-up Shoulder Press & Strict Pull-ups


Shoulder Press (10 x 5)

-1 set of 5 reps every 2min for 20min (10 sets)

-Use first 5 sets to work up to your working weight for today, ~70-75%1RM.

-Last 5 sets are all at the same weight.

-On your FINAL set, do as many reps as possible with good form (aim for 10+)

-Do 3-5 Strict Pull-ups per set

Strict Pull-ups (10 x 3-5)

-Scale UP by adding weight, Scale DOWN by adding bands (or partner assist)

-Scale accordingly to maintain 3-5 reps each Round

-On your final set, go for Max UNBROKEN Reps


Metcon (4 Rounds for reps)

Four 90sec Rounds for Reps:


250m Row

ME Toes-to-Bar

REST 90sec between Rounds

Extra Credit

Strength/Accessory: 5 x 8-10 DB Bicep Curls/arm

Skill/Conditioning: 10min EMOM, 15 GHD Sit-ups

Mobility: Banded Shoulders, 3min/side

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