Wednesday 021418

CrossFit Brunswick – CrossFit

Box News: Free Friday & CFB Social will be THIS Friday the 16th. THIS WILL BE THE LAST SOCIAL UNTIL AFTER THE OPEN!!

We will be Re-Testing to close out our Nutrition Challenge THIS SATURDAY. 9am HeroWOD Re-Test with weigh-outs & measurements after.

The CrossFit Open starts February 22nd with our first Friday Night Lights starting on the 23rd!! Sign-up for the Open at https://games.crossfit.com/open and sign-up for Friday Night Lights at the box by Feb 16th (THIS FRIDAY!) to guarantee your limited edition T-Shirt!!

Everyone that signs up for The Open will be entered in a drawing for a FREE MASSAGE compliments of Misuk!!


Don’t forget Free Friday is this Friday!

Warm-up

15min for Warm-up, Mobility, & Instruction

60′ High Knees

60′ Butt Kickers

10 AMSU

60′ Walking Lunges

60′ Walking Samson Stretch

10 AMSU

60′ Banded Glute Act. (forward)

60′ Banded Glute Act. (backward)

Mobility:

Couch Stretch, 1min/side

Groiner Stretch, 1min/side

Then, 5 reps each w/an empty barbell

Hang Power Clean

Elbow Rotations

Good mornings

Front Squats

Lunges

Warm-up Front Rack Lunges

Strength

Front Rack Lunge (10 x 4alt )

-1set of 4 alt reps every 90sec for 15min (10sets)

-start as light as desired and build into a heavy set of 4, increasing weight as desired.

Metcon

Metcon (AMRAP – Rounds and Reps)

20min Partner Relay:

30′ Walking Lunges

1 HSPU

1 Toes-to-Bar

30′ Walking Lunges

-partners will tag after the lunges and increase the reps on HSPU & T2B by 1 each round.

*if you get to 10 total Rounds, start the reps over at 1 and add a 25/15# plate overhead to the walking lunges.

*if you get to 20 total Rounds, start the reps over at 1 and add a 45/35# plate overhead to the walking lunges for the remaining time.

Extra Credit

Strength/Accessory: 4 x Rotating Tabata Planks

Skill/Conditioning: 10min EMOM 10WBS

Mobility: Lax Ball to Hips, 3min/side

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