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CrossFit Bruin – CrossFit

Warm-up (No Measure)

3xs Easy:

–:45sec Row or Bike

–6-8ea Single Arm Kettlebell Swing (light)

–10 ***Pike Compression*** + 6 Kip Swing

Metcon (No Measure)

Every 1 min for 12 mins, alternating between:

15 Kettlebell Swings, 70/53 lbs

10 Toes-to-bars

Modified:

Every 1 min for 12 mins, alternating between:

15 Russian Kettlebell Swings, 53/35 lbs

10 Hanging Knee Raises

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