Wednesday 121317

CrossFit Brunswick – CrossFit

Box News: Free Friday is this week! NO SOCIAL (see below)

Kate & Al will be hosting our Christmas Party this Saturday the 16th! There is a sign-up sheet on the front desk with more details.

Remember to send us your CFB Success Story for a chance to a free hoodie! Hoodie Pre-orders are going on NOW!


Remember Free Friday is on this Friday! Grab your favorite person and come workout! #Freefriday #myperson #fitfam

Warm-up

10min for Warm-up, Mobility, & Instruction:

2min Jump Rope Practice

Then, 2sets of

10HR push-ups

10 Band Pull-Aparts

Mobility:

~5min Coaches Choice Shoulders

Skill Work

10min Alt EMOM

1st Min: ME Unbroken Strict Ring Dips

2nd Min: ME Unbroken Strict Pull-ups

Strict Pull-ups (5 x ME)

-Score Worst Set

Ring Dips (5 x ME)

-Score Worst Set

Metcon

Metcon (3 Rounds for reps)

3 Rounds for Total Reps:

In 5 min

750m Row

50 KBS 53/35

ME DU’s

5min REST between Rounds

Extra Credit

Strength/Accessory: 2xME GHD Hip Ext

Skill/Conditioning: 1mile walk/run, 400m Intervals

Mobility: Couch Stretch, 3min/side

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