CrossFit Brunswick – CrossFit
-REMINDER: Free Friday & CFB Social AS WELL AS a baby shower for Coach Lauren & Coach Sarah will be THIS FRIDAY. There is a sign-up sheet on the front desk for anyone planning to attend. Both Lauren & Sarah are registered at Target & Amazon.
Be sure to come and bring a box of diapers for a diaper raffle! Along with the fun and games we will be giving away some awesome prizes for the raffle as well as a game or two!
Bring some Diapers your appetite and your funny bones! See you and your friends on Friday!
Lunging into hump day like.. #buildthatbooty #makegains #sorefordays #humpday #crossfitbrunswick
15min for Warm-up, Mobility, & Instruction
Slow 5min AMRAP
10 HR Push-Ups
10 Band Pull-Aparts
10 Cs & Ds
Coach’s Choice Banded Shoulders, 5-6min
Then, Review & Warm-up Shoulder Press to ~70-75%1RM
Shoulder Press (10 x 3)
-1 set every 2min for 20min (10sets)
-All sets at the same weight, ~70-75%1RM.
-All sets will be from the FLOOR.
-Superset with 3-5 T2B per set, focusing on your kipping technique & timing .
Metcon (4 Rounds for reps)
Four 2min Rounds for Reps:
25 HR Push-ups (+HSPU)
ME STRICT Pull-ups (+STRICT C2B)
REST 2min between Rounds.
-Score will be Push-ups PLUS Strict Pull-ups completed each round.
Strength/Accessory: 5 x ME Dball Carry AHAP
Skill/Conditioning: For Time, 30 Dball Ground-over-Shoulder
Mobility: Foam Roll/Lax Ball Lats & Shoulders