Tuesday 061218

CrossFit Brunswick – CrossFit

-June’s Free Friday & CFB Social will be THIS Friday June 15th! Bring a friend to any class this Friday for a Free PartnerWOD!

-Nutrition Challengers; Your next Lecture will be THIS Saturday the 16th at 10am with Coach Kansas (not the 23rd as previously listed).

-Don’t forget about Father’s Day coming up this Sunday!


Our little sunshine ray of light smiling mid workout (per usual). We can all learn some wisdom from Daniel–Smile. It makes it hurt less. #sunshine #thatsmiletho #paincave #fakeittilyamakeit #crossfitbrunswick,Our little sunshine ray of light smiling mid w

Warm-up

15min for Warm-up, Mobility, & Instruction

6min EMOM

40sec Slow Row + Bottom Squat Hold

20sec Rest & Rotate

40sec Moderate Row + Alternating Lunges

20sec Rest & Rotate

40sec Hard Row + AMSU

20sec Rest & Rotate

Then, Mobility

Pigeon Stretch, 1min/side

Couch Stretch, 1min/side

Then, Warm-up Front Squats to ~50%1RM

Strength

Front Squat (5 x ME @ ~50%1RM)

-1 Max Effort set every 3min for 15min, aiming for 10+ reps per set.

-Score your WORST SET.

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

30 Cal Row

30 Alt Box Step-ups w/MB (24/20″ Box, 20/14#MB)

30 WBS 20/14

Extra Credit

Strength/Accessory: 5 x 8-10 GHR, add weight if able

Skill/Conditioning: 10min EMOM, 20-30DUs

Mobility: 4-position banded Legs

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