CrossFit Brunswick – CrossFit
-BOLO: A Blue-handled Rogue Speed Rope has gone missing. If found please turn it in to a coach!
-This month’s Free Friday & Social will be NEXT Friday the 17th!!
“Keep your eyes on the stars, and your feet on the ground.” -Theodore Roosevelt #staygrounded #stayfocused #wcw #heyStormye #crossfitbrunswick
12min for Warm-up, Mobility, & Instruction
20sec Goblet Squats
20sec 1-arm KB Deadlift (right)
20sec 1-arm KB Deadlift (left)
Coach’s Choice Lower back, Glutes, & Hamstrings, 4min
Review & Warm-up Deadlift to ~50% 1RM
10 @ 50%
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 90+%
-Perform 3-5 Toes-to-Bar between each set.
Metcon (6 Rounds for reps)
Six 2min Rounds for Reps:
ME Bar Facing Burpees
Strength/Accessory: 10min EMOM, 30sec DBall Hold
Skill/Conditioning: 10min of Pistols Practice
Mobility: Banded Spinal Mobilization, 2-3min/side