Wednesday 0202718

CrossFit Brunswick – CrossFit

Box News: The CrossFit Open starts February 22nd with our first Friday Night Lights starting on the 23rd!! Sign-up for the Open at and sign-up for Friday Night Lights at the box by Feb 15th to guarantee your t-Shirt!!

Everyone that signs up for the Open will be entered in a drawing for a FREE MASSAGE compliments of Misuk!!

Free Friday & CFB Social will be Friday the 16th. THIS WILL BE THE LAST SOCIAL UNTIL AFTER THE OPEN!!

Athletes in motion is a wonderful thing! #crossfitbrunswick #boxjumps #openprep2018


15min for Warm-up, Mobility, & Instruction

800m Partner Run w/MB

Then, Mobility:

2min PVC Shoulders

2min T-Spine Extensions

2min Rig Squats

Then, 5 reps each with an empty barbell or PVC

Hang Power Snatch

Snatch Push Press (behind the neck)

Overhead Squats

Warm-up OHS


Overhead Squat (10 x 3)

-1set of 3 reps every 2min for 20min (10 rounds)

-Use first 5 sets of 3 reps to warm-up to today’s working weight, ~75-80%1RM

-Second 5 sets of 3 reps all at the same weight.

-Warm-up/practice WBS between sets.


Metcon (Time)

For Time 15min Cap:

100 WBS 14/10 (+20/14)

*400m penalty run w/MB for breaking the WBS
-The idea today is to choose a weight that you can do BIG sets with and go as unbroken as possible.

-Breaking will be any break in the WBS… dropping the ball, resting against the wall, resting while holding the ball, etc etc.

Extra Credit

Strength/Accessory: 5 x 8-10 DB Bicep Curls

Skill/Conditioning: Run 400m every 3min for 12min.

Mobility: Dragon Stretch, 3min/side

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