Wednesday 051618

CrossFit Brunswick – CrossFit

Box News:

-Summer Tank Tops are available for pre-order!

-Free Friday & Social will be THIS Friday! Bring a friend to any class on Friday for a FREE PartnerWOD!

-We will be closed for this Saturday’s HeroWOD. Instead we will be meeting at the Coast Guard Station at East Beach at 9AM for a BeachWOD!

-Our next 6-Week Nutrition Challenge will be starting on Saturday May 26th! Going with a team challenge this time! Grab your teammates and sign-up at the front desk!

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

Athlete/power couple Mike and Bhumi getting after some goblet squats together! If you see them around, say hello! They are just getting started and are really pushing some limits! #newathletes #sayhey #gobletsquats #crossfitbrunswick #fam


10min for Warm-up, Mobility, & Instruction

3min AMRAP:

10 WBS

10 AMSU w/ MB

10 Band Pull-Aparts

Then, 4min for Mobility:

Internal/External Banded Shoulders, 2min/side

Then, 5 reps each w/empty barbell

Hang Power Clean

Elbow Rotations

Behind-the-Neck Shoulder Press

Shoulder Press

Review & Warm-up Shoulder Press


Shoulder Press (Build to a 5RM)

-15min Cap

-can be from the racks

Shoulder Press (3 x 5 @ today’s 5RM)

-additional 10min

-may also be from the racks

-Warm-up/Practice Pull-ups between sets


Metcon (AMRAP – Rounds and Reps)

13min AMRAP:

21 WBS 20/14

15 Pull-ups


Extra Credit

Strength/Accessory: 5 x 8-10 DB Bent Over Rows

Skill/Conditioning: 5 x Row Sprint, 1min On 2min Off

Mobility: Banded Bully Stretch, 2min/side

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