CrossFit Brunswick – CrossFit
-WEATHER ALERT: We are keeping a close eye on Hurricane Florence. There are currently no plans to alter our current schedule.
-The Free Friday & CFB Social will be NEXT Friday the 21st!
Kudos to all the athletes who made it out yesterday for our annual 9/11 Row! #2977meters #neverforget #thatsgoingtohurt #crossfitbrunswick
15min for Warm-up, Mobility, & Instruction
2 Rounds, 40sec On 20sec Off
Partner Med Ball hot potato
Partner sit-ups with med ball toss
Partner plank with med ball roll
Partner squats with med ball toss
2min hang from rig- dead hang/active shoulders
Mobilize in remaining time :
T spine mobility
Foam roll legs if sore
Today we will spend ~15min working on Kipping Toes-to-Bar
Practice Cs & Ds
Progress to consistent kipping Knee Raises
Practice bigger kips/higher knees & K2E
Work towards T2Bs
(if you have consistent T2B already, try STRICT T2B!)
The focus here is a tight core & kip for consistency, not necessarily getting toes to bar.
Metcon (AMRAP – Rounds and Reps)
20min Partner Leapfrog:
3, 3, 3.. etc.
Rx+: 70/53, C2B pull ups
*Partners must tag and swap each movement, adding 1 rep to each round.
*Score is round last completed plus additional reps.
(If partners complete round 8 KBS, score is 8 rounds even)
Strength/Accessory: 3 rounds of 200 m D-Ball carry AHAP Unbroken
Skill/Conditioning: Tabata Assault Bike Sprints
Mobility: Shoulders, shoulders, shoulders.