Wednesday 112917

CrossFit Brunswick – CrossFit

Box News: We are looking at doing our Christmas Party outside the box year! If anyone has any suggestions (or wants to host one) let James know!

This Saturday, Dec 2nd, is the Grand Opening of Crossfit Glynco! We’ll keep the doors closed so everyone can go participate and support them!


Throwback to the Rise of the South Competition with Athlete Peyton and Coach Lauren #Wcw #Beastmode #fitfam

Warm-up

15min for Warm-up, Mobility, & Instruction

2 Rounds

20sec WBS

10sec Rest

20sec AMSU

10sec Rest

20sec Wall Squat Therapy

10sec Rest

Mobility:

Banded Bully Stretch 1min/side

Couch Stretch 1min/side

Banded Shoulder/Tricep Stretch 1min/side

Pigeon Stretch 1min/side

Strength

15min to work on the following complex with a dumbbell

1 DB Snatch + 2 DB OHS + 4alt. Lunges w/DB OH

Metcon

Metcon (AMRAP – Rounds and Reps)

18min Partner LeapFrog:

20 Alt DB Snatch 50/35

20 Cal Row

100′ Walking Lunges
-Partners will TAG and swap after every movement

Extra Credit

Strength/Accessory: Weighted Tabata Planks with a partner

Skill/Conditioning: 5 x 100m Sprints

Mobility: Athlete’s Choice Lower Back

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