Wednesday 090617

CrossFit Brunswick – CrossFit

Box News: *****We are currently tracking the path of Hurricane Irma. We will make a decision THURSDAY in regards to whether we will go ahead with this weekend’s Garage Games Event as well as possible closures.*****

CrossFit Brunswick is hosting the Garage Game World Wide WOD competition THIS SATURDAY Sept 9! We will be closed for classes for this event, but we are looking for some volunteer judges! Contact James for details.

New Month, New Sweatangels Promo! Use the hashtag #care4animals to help provide food for shelter animals. Also, use #love4texas for those affected by Hurricane Harvey.

Free Friday & CFB Social will be on the 15th this month.

Warm-up

12min for Warm-up, Mobility, and Instruction.

Rotating Tabata (20sec on 10sec off for 6min)

MB Throws (Throw the ball OUT as far as possible to partner)

Band Pull Aparts (light band)

Push-ups (slow down, explode up)

Strict/Jumping Pull-ups (chin over bar, then slow down)

Mobility:

Banded internal External Shoulder Rotations 1-2min/side

Warm-up Bench Press & Bent Over Rows

Strength

Every 3min for 30min

8 Bench Press

10 Bent Over Rows

Bench Press (10 x 8)

-1 set of 8 reps every 3min for 30min

-use first 5 sets to build to your working weight, between 60-70%

-perform last 5 sets at the same weight.

Bent Over Row (10 x 10 @ lightweight)

-Perform all sets at the same weight.

Metcon

Metcon (AMRAP – Reps)

2 Rounds for Max Reps:

1min ME HR Push-ups

1min ME Pull-ups

1min ME AMSU

1min REST

Extra Credit

Strength/Accessory: Accumulate 2min/side Pallof Press

Skill/Conditioning: 10min EMOM of 20-30 Double-Unders

Mobility: Lax Ball to Lats & Triceps

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