032820

CrossFit Bruin – CrossFit

Warm-up (No Measure)

6xs Jump Rope (any variation):

:20 ON

:10 OFF

2-3xs:

10ea Lying Leg Swing

5ea Lying Leg Crossover

5 Roll Over V-sit

6/6 Windmill

4 Box Jump (Step down)

DB Snatch Warm Up 1x:

5-10ea DB Deadlift

5-10ea DB One Arm Swing

5-10ea DB One Arm Clean to Press

6-10 Alt. DB Snatch

Metcon (AMRAP – Reps)

Teams of 2 Ascending AMRAP 12 min

2-4-6-8-10…..

Alternating DB Snatch (50/35)

Box Jump (24/20)

Goal: Just get it done

Notes: Partner 1 starts on the DB and partner 2 on the box. Switch movements once both have completed their work. If NO PARTNER complete as an AMRAP

Scaled Version Teams of 2 Ascending AMRAP 12 min

2-4-6-8-10…..

Alternating DB Snatch (35/20)

Box Jump or Box Step Up (20/16)

Goal: Just get it done

Notes: Partner 1 starts on the DB and partner 2 on the box. Switch movements once both have completed their work. If NO PARTNER complete as an AMRAP

Metcon (No Measure)

Optional Successory:

5-10 min of Handstand Walk Practice

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