032020

CrossFit Bruin – CrossFit

Warm-up (No Measure)

3xs:

–20 ***Banded Good Morning***

–10 ***Kneeling Shoulder Taps***

–20 ***Band Pull Aparts***

–10ea OH Plate Walking Lunges

***Snatch Skill Warm-up***

Workout Prime 1x:

–:30sec Hard Row

–10 Air Squats

–6 Push-ups

–3 Pull-ups

–:30sec Hard Row

–1-2 Muscle-up or 3 C2B

–3 Kipping HSPU

–6 KB Swing

Metcon (2 Rounds for reps)

Complete as many rounds as possible in 10 mins:

2 rounds of Cindy:

5 Pull-ups

10 Push-ups

15 Air Squats

— then —

20/17 Row Calories

Directly into the next AMRAP…

Complete as many rounds as possible in 10 mins:

2 rounds of Nate:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70/53 lbs

— then —

20/17 Row Calories

Metcon (2 Rounds for reps)

AT HOME:

Minimal Gear

0-10 min AMRAP

2 Rounds of “Cindy”

400 meter Run

1 round of “Cindy” is 5 pull up, 10 push up, 15 squats

10-20 min AMRAP 10 min of:

2 Rounds of “Nate”

400 meter Run

Nate is 2 muscle up, 4 hspu, 8 swings (70/53)

Bodyweight Version

0-10min AMRAP of:

400m Run

2 Rounds

5 V-up

10 Push Ups

15 Air Squat

10-20min AMRAP 10min of:

400m Run

2 Rounds

4 Pike Handstand Push Up

6 Dips from a box or bench

8ea Walking Lunge

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