Wednesday 080818

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

Warm-up

12min for Warm-up, Mobility, & Instruction

2 Rounds

20sec KBS

10sec REST

20sec Goblet Squats

10sec Rest

20sec 1-arm KB Deadlift (right)

10esc Rest

20sec 1-arm KB Deadlift (left)

10sec Rest

Then, Mobility

Coach’s Choice Lower back, Glutes, & Hamstrings, 4min

Review & Warm-up Deadlift to ~50% 1RM

Strength

Deadlift (10-8-6-4-2)

10 @ 50%

8 @ 60%

6 @ 70%

4 @ 80%

2 @ 90+%

-15min Cap

-Perform 3-5 Toes-to-Bar between each set.

Metcon

Metcon (6 Rounds for reps)

Six 2min Rounds for Reps:

In 2min

200m Run

ME Bar Facing Burpees

1min Rest

Extra Credit

Strength/Accessory: 10min EMOM, 30sec DBall Hold

Skill/Conditioning: 10min of Pistols Practice

Mobility: Banded Spinal Mobilization, 2-3min/side

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