Tuesday 112817

CrossFit Brunswick – CrossFit

Box News: We are looking at doing our Christmas Party outside the box year! If anyone has any suggestions (or wants to host one) let James know!

This Saturday, Dec 2nd, is the Grand Opening of Crossfit Glynco! We’ll keep the doors closed so everyone can go participate and support them!


Guess that piece of equipment! *Hint Hint* you use it almost everyday! #equipmentfun #keepsyaguessing #funandgames

Warm-up

10min for Warm-up, Mobility, & Instruction

6min EMOM

40sec Slow Row + HR Push-Ups

20sec Rest & Rotate

40sec Moderate Row + Band Pull-Aparts

20sec Rest & Rotate

40sec Fast Row + Handstand Hold

20sec Rest & Rotate

Mobility: Banded Internal/External Shoulder Rotations, 1-2min/side

Strength

10min EMOM

Even Min: Strict Pull-up

Odd Min: Strict HSPU

Strict Pull-ups (5 x Max Effort)

-Score WORST set

-Record total reps completed in comments

Strict Handstand Push-ups (5 x Max Effort)

-Score Worst set

-Record total reps completed in comments

Metcon

One, Two, Fifty! (Time)

For Time, 30min Cap:

1 mile run

2k Row

50 Burpees

Extra Credit

Strength/Accessory: 50/50 GHD Sit-ups/Hip Ext

Skill/Conditioning: 10min jog/row/bike at a conversational pace

Mobility: Dragon Stretch, 3min/side

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