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CrossFit Bruin – CrossFit

Warm-up (No Measure)

4xs Row:

:10 Hard

:20 Easy

2-3xs:

10 Spiderman

8 Goblet Squat

10 Banded Press

12 Banded Good Morning

Prime 1x:

:20sec Hard Row

8 Wall Balls

:15sec Hard Row

6 Wall Balls

Metcon (No Measure)

5 Rounds

Min 1: Max Cal Row

Min 2: Max Rep Wall Ball (20/14)

Min 3: Rest

Goal: 20/17 reps on the row and 20 reps on the wall ball

Scaled Version

5 Rounds

Min 1: Max Cal Row

Min 2: Max Rep Wall Ball (14/10)

Min 3: Rest

Goal: 14/10 reps on the row and 15 reps on the wall ball

Metcon (No Measure)

AT HOME:

Minimal Gear

5 Rounds

Min 1: 200 meter Run

Min 2: Max Rep Wall Ball (20/14)

Min 3: Rest

Goal: Full 200 on the Run and 20 reps on the wall ball

Bodyweight Version

5 Rounds:

Min 1: Max Jumping Air Squats

Min 2: Max Burpees

Min 3: Rest

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