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CrossFit Bruin – CrossFit

Warm-up (No Measure)

1x:

–20 single unders (regular)

–10 single unders (jumping high)

–20 single unders (jumping fast)

Try going unbroken and learning to control the speed of your rope.

1x:

–10 alt. pigeon stretch

–10 alt. high knee tuck + lunge + rotation

–10 high kicks

–5 inchworm + push-up

1x:

–20 single unders (regular)

–10 single unders (jumping high)

–20 single unders (jumping fast)

Try going unbroken and learning to control the speed of your rope.

1xs:

–15 scap pull-ups

–10ea single leg box step-ups

–15 scap push-ups

–***15 banded good morning***

Metcon (Time)

Complete as many rounds as possible in 30 mins:

3 rounds of Cindy:

5 Pull-ups

10 Push-ups

15 Air Squats

— then —

2 rounds of:

Run, 400 m

20 Kettlebell Swings, 53/35 lbs

10 Box Jumps, 30/24 in

— then —

1 round of:

50 Double Unders

50 AbMat Sit-ups

Use as active recovery or push the pace. Your call today.

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