Wednesday 091218

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

Warm-up

15min for Warm-up, Mobility, & Instruction

8min EMOM:

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 :

Arm circles

T spine mobility

Foam roll legs if sore

Skill Work

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

Metcon (AMRAP – Rounds and Reps)

20min Partner Leapfrog:

1 Burpee

1 Pull-up

1 KBS

2 Burpees

2 Pull-ups

2 KBS

3, 3, 3.. etc.

Rx: 53/35

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)

Extra Credit

Strength/Accessory: 3 rounds of 200 m D-Ball carry AHAP Unbroken

Skill/Conditioning: Tabata Assault Bike Sprints

Mobility: Shoulders, shoulders, shoulders.

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