Wednesday 011018

CrossFit Brunswick – CrossFit

Box News: Free Friday and CFB Social this month will be on Friday the 19th.

Second Nutritional Lecture will be Saturday the 20th at 10am.

Athlete Vanessa #wallballs #wcw #crossfitbrunswick


20min for Warm-up, Mobility, & Instruction

2 Rounds w/partner

40sec AMSU w/MB toss

20sec Rest

40sec Air Squats w/MB toss

20sec Rest

40sec alternating MB Clean & Shoot (for height)

20sec Rest

Then, Mobility

Banded Shoulder/Tricep Stretch 1min/side

Bow & Arrow Stretch, 1min/side

Groiner Stretch 1min/side

Then, 5reps w/empty bar or PVC

Hang Power Clean

Elbow Rotation

Back Squat

Good Morning

Shoulder Press

Push Press

Warm-up Push Press to ~70%1RM


Push Press (10 x 3)

-1set of 3 reps every 90sec for 15min (10sets)

-From the floor

-All sets at ~70%1RM

-Practice/warm-up pull-ups & WBS between sets


Metcon (Time)

For Time, 12min Cap:


WBS 20/15

Pull-ups (+C2B)

Extra Credit

Strength/Accessory: 5 x 8-10 DB Bicep Curls

Skill/Conditioning: 10min Jog/Row/Bike at a conversational pace.

Mobility: Banded Internal/External shoulder rotations

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