Tuesday 031318

CrossFit Brunswick – CrossFit

Box News: A big CONGRATS to all our athlete’s hitting their first Pull-ups or Muscle-ups this week! We are through three weeks of the Open, only two workouts to go!!

-Reminder that we will NOT be having our monthly Free Friday & Social this month.


Functional fitness. Constantly varied. Challenge yourself daily. #crossfitwillchangeyou #ifyouletit #fliptires #bestrongforever

Warm-up

10min for Warm-up, Mobility, & Instruction

2 Rounds:

20sec KBS

10sec Rest

20sec Single Arm KB Deadlift (Right arm)

10sec Rest

20sec Single Arm KB Deadlift (Left arm)

10sec Rest

20sec AMSU

10sec Rest

Mobility (as needed):

Couch Stretch 1min/side

Lower Back Mobility (Athletes Choice), 2min

Then 5reps each w/a barbell

Straight Leg Deadlifts

Back Squats

Good Mornings

Deadlifts

Warm-up Deadlifts

Strength

Deadlift (10 x 3 )

-1 set of 3 reps EMOM for a heavy touch-and-go triple

-this does NOT needed to be a 3RM attempt, just a heavy but perfect triple.

Metcon

Metcon (Time)

For Time, 30min Cap:

50-40-30-20-10 AMSU

25-20-15-10-5 Deadlifts 155/105

-200m run after each set of deadlifts
For Ex:

50 AMSU

25 Deadlift s

200m Run

40 AMSU

20 Deadlifts

200m Run

Extra Credit

Strength/Accessory: 5 x ME Strict Pull-ups

Skill/Conditioning: 4 x 400m Run, 2min rest between laps

Mobility: Lower back

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