Tuesday 071018

CrossFit Brunswick – CrossFit

-July’s Free Friday & Social will be Friday July 20th.

-REMINDER: In an effort to get us closer to our Big Ass Fan, we will be putting the proceeds from ALL WATER SALES into the Big Ass Fan Fund this month!

Attack your week by looking forward and staying on track! #TuesdayTactics #attacktheweek #eyesforward #strengthfromfocus #crossfitbrunswick

Warm-up

15min for Warm-up, Mobility, & Instruction

60′ High Knees

60′ Butt Kickers

10 WBS

10 AMSU

60′ Walking Samson Stretch

60′ Walking Groiner Stretch

10 WBS

10 AMSU

60′ Walking Lunges w/MB

60′ Reverse Lunges w/MB

Then, Mobility

Rig Squats

Couch Stretch, 1min/side

Pigeon Stretch, 1min/side

Warm-up & Review Front Rack Lunges

Strength

Front Rack Lunge (5 x 8)

-1 set of 8 alt Front Rack Lunges every 2min for 10min (5 Rounds).

-Build in weight each set for a heavy set of 8.

Metcon

Metcon (3 Rounds for reps)

Three 5min Rounds for Reps:

0:00-5:00

30 Double-Unders

15 KBS 53/35

6:00-7:00 REST

7:00-12:00

20 alt Pistols

10 Box Jumps 24/20

12:00-13:00 REST

13:00-18:00

10 WBS 20/14

5 Toes-to-Bar

Score is total reps completed per round.

Extra Credit

Strength/Accessory: 5 x ME HandStand Hold

Skill/Conditioning: 3 x 1k Row,2min rest between

Mobility: Foam Roll Ankles/Calves/Legs