CrossFit Bruin – CrossFit

Warm-up (No Measure)


–1 min jump rope (any variation)

–10 ***kneeling shoulder taps***

–10 secs- reverse grip hang

–10 secs***belly facing handstand hold***


–1 min jump rope (any variation)

–10 ***lying leg crossover***

–3 kip swing + 1-2 kipping pull-ups

–6 ***pike handstand push-up***

Metcon (Time)

For time:

21 Handstand Push-ups

21 Pull-ups

63 Double Unders

15 Handstand Push-ups

15 Pull-ups

45 Double Unders

9 Handstand Push-ups

9 Pull-ups

27 Double Unders

Goal: sub 10 mins

Do the movements strict if possible OR start strict and go to kipping if needed.

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