CrossFit Brunswick – CrossFit


Warm-up (No Measure)

Easy 400m jog

Doorway stretch (45 secs)

Banded shoulder (30 secs per arm)

Hip Mobility (30 secs per leg)

Calf Stretch (30 secs per leg)

2 sets:

20 hip swings on the rig (10 per leg) (forward/backward)

10 kipping swings

2 sets:

3 T2B (scale as needed)

3 box jump overs (24/24)

Skill Work

Toes 2 Bar

Pick an Option:

-Option A (Advanced):

1-10 UB TTB (Death by)

**30 DU after each set

**cap at 10 mins

-Option B (intermediate):

10 mins to work on TTB technique

-Option C (Progressing):

On a 10 min clock

3 sets (not for time):

10 leg raises (candle sticks)

20 hollow rocks

30 kipping swings


Metcon (AMRAP – Reps)

Every 5 mins for 20 mins:

400m run or 500m Row

14 Power Snatches @ 75/55

Max effort box jump overs in remaining time (24/20)

Scoring- Snatches plus Box Jumps Completed

Extra Credit

Warm-up (No Measure)

Pigeon Stretch 2 minutes per side

Calf Stretch 2 minutes per side

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