Wednesday 061318

CrossFit Brunswick – CrossFit

-June’s Free Friday & CFB Social will be THIS Friday June 15th! Bring a friend to any class this Friday for a Free PartnerWOD!

-Nutrition Challengers; Your next Lecture will be THIS Saturday the 16th at 10am with Coach Kansas (not the 23rd as previously listed).

-Don’t forget about Father’s Day coming up this Sunday!


Know what makes any workout better? Suffering together! Partner wod today guys! Grab a friend and get to the gym! Also, Free Friday is THIS FRIDAY. Bring out the crew for a fun workout and hang sesh after 6:15. #partnerwod #wodtwinning #itllbefun #cfb,Know

Warm-up

20min for Warm-up, Mobility, & Instruction

~5min Coach’s Choice Warm-up Game

~5min Coach’s Choice Mobility

Then, Warm-up & Review Today’s Gymnastics

Skill Work

5 Rounds of:

30sec Strict Pull-ups

30sec REST

30sec Strict Ring Dips

30sec REST

30sec Pistols

30sec REST

Strict Pull-ups (5 x ME in 30sec)

-Score you WORST set

Strict Ring Dips (5 x ME in 30sec)

-Score you WORST set

Pistols (5 x ME in 30sec)

-Score you WORST set

Metcon

Metcon (AMRAP – Reps)

Six 2min Rounds for Reps:

0:00-2:00

Partner A: 200m Run + ME Pull-ups (+C2B)

2:00-4:00

Partner B: 200m Run + ME Pull-ups (+C2B)

4:00-6:00

Partner A: 200m Run + ME HR Push-ups (+HSPU)

6:00-8:00

Partner B: 200m Run + ME HR Push-ups (+HSPU)

8:00-10:00

Partner A: 200m Run + ME Air Squats (+Alt Pistols)

10:00-12:00

Partner B: 200m Run + ME Air Squats (+Alt Pistols)

-When one Partner is performing their two-minute round of running & gymnastics, the other Partner will be doing Max Reps of AMSU (+Toes-to-Bar)
-Score will be a combined total of reps completed by both partners. (All Pull-ups, Push-ups, Squats, AND Sit-ups)

Extra Credit

Strength/Accessory: 2 x ME GHD Hip Ext, add weight if able

Skill/Conditioning: For Time, 3mile Assault Bike

Mobility: 10min Athlete’s Choice Mobility

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