Wednesday 041818

CrossFit Brunswick – CrossFit

Box News:

-Free Friday & CFB Social returns THIS FRIDAY! Bring a friend to any class on Friday for a FREE PartnerWOD. Social to follow the 6:15class!

-Our latest 21-day Challenge started this week! Be sure and introduce yourself to all the new faces you see!

-We will be doing a Beach WOD Day May 19th!! Details coming soon…

-Memorial Day Murph will be Monday, May 28th at 10AM!

Warm-up

10min For Warm-up, Mobility & Instruction

3-5min Coach’s Choice Game

3-5min Coach’s Choice Shoulder Mobility

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

Skill Work

Ten 2min Rounds of:

3-5 Strict Ring Dips

3-5 Strict Pull-ups

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

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

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner Relay AMRAP:

Every 2min for 20min:

200m Run + ME Rounds & Reps of Cindy
-Partners will swap every 2min

-Partners will PICK UP where their partner LEFT OFF!

-Communicating with your partner will be key!

-Score will be total rounds & reps of Cindy

Extra Credit

Strength/Accessory: 5 x 45/35# Barbell Curls

Skill/Conditioning: Tabata Assault Bike Sprints

Mobility: Banded Shoulder/Tricep Stretch, 5min/side

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