Tuesday 080718

CrossFit Brunswick – CrossFit


All the feels as school starts back this week–work on staying balanced amidst the busyness of the new routine. #summerweatherisntover #butsummeris #findbalance #crossfitbrunswick

Warm-up

10min for Warm-up, Mobility, & Instruction

3min Jump Rope “Circle of Skill”

Then, Mobility

Banded Shoulders, 3-4min

Then, Review & Warm-up Strict Pull-ups & Ring Dips

Strength

20min Alt EMOM

Even Min: 3-5 Strict Pull-ups

Odd Min: 3-5 Strict Ring Dips

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

Strict Ring Dips (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

Metcon (Time)

3 Rounds For Time, 15min Cap:

42 Double-Unders

21 Cal Row

15 HSPU

9 Toes-to-Bar

Extra Credit

Strength/Accessory: 60 GHD Hip Ext in as few sets as possible.

Skill/Conditioning: 3 x 1mile Assault Bike, 1:1 Rest to Work

Mobility: Bow & Arrow Stretch, 1min/side

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