Wednesday 12/5/18

CrossFit Brunswick – CrossFit

Warm-up

Warm-up (No Measure)

400m Run or 500m Row

Pigeon (30 secs per side)

Saddle Stretch (40 secs)

2:30 mins of squat complex:

5 air squats + 5 external knee pushes (per side) + 5 cook squats

~5 mins to warm up to 60% of back squat

Strength

Back Squat (8×3 @ 60%)

Every 90 secs for 12 mins:

3 Back Squats @ 60%

Metcon

Metcon (AMRAP – Rounds)

16 min AMRAP:

45 Calorie Row

50 HSPU

30 KB swings (53/35)

50 WB (20/14)

Cool Down

Warm-up (No Measure)

Foam Roll Quads and Hamstrings 3 minutes per side

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