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