Wednesday 103118

CrossFit Brunswick – CrossFit

-We would like to invite everyone to CFB Friday night for a Town Hall meeting following the 6:15pm class to ask any and all questions regarding the future of CFB and say goodbye to James & Whitney!


HAPPY HALLOWEEN! We certainly had an epic display of costumes at the annual Halloween party this past Saturday…. #alwaysinteresting #alwayshilarious #happyhalloween #cfbdoeshalloween

Warm-up

20min for Warm-up, Mobility, & Instruction

6min EMOM

40sec Slow Row + Bottom Squat Hold

20sec Rest & Rotate

40sec Moderate Row + OHS w/PVC

20sec Rest & Rotate

40sec Hard Row + Burpees

20sec Rest & Rotate

Then, Long mobility session

Dragon Stretch, 1min/side

Groiner Stretch, 1min/side

Pigeon Stretch, 1min/side

T-Spine Extentions, 2min

Downward Dog, 2min

Then, Review & Warm-up Deadlifts & OHS

Metcon

Metcon (Time)

4 Rounds for Time, 30min Cap:

25 Cal Row

25 Bar-Over Burpees

25 Deadlifts 75/55

25 Overhead Squats 75/55

Extra Credit

Strength/Accessory: 3 x ME Dball Carry AHAP

Skill/Conditioning: 10min EMOM, 8-10 Alt Pistols

Mobility: Lower Back Mobility, as needed

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