040620

CrossFit Bruin – CrossFit

Warm-up (No Measure)

2xs:

10 Spiderman

10ea Knee Push Away

5 Hop Up

10 BB Front Squat

5 Reverse Grip Press

3-5 Burpees

BB Warm Up 1x:

10 RDL

10 Muscle Clean

5 Front Squat

5 Push Press

5 Thruster

Prime 1x:

4 Thruster (workout weight)

3 Bar Facing Burpee

3 Thruster (workout weight)

2 Bar Facing Burpee

Metcon (Time)

3 Rounds

30 Thruster (95/65)

30 Bar Facing Burpee

Goal: Sub 15 min

Scaled Version

3 Rounds

20 Thruster (65/45)

20 Bar Facing Burpee

Goal: Sub 15 min

Metcon (Time)

AT HOME:

Minimal Gear Version

3 Rounds

30 DB or KB Thruster (50/35)

30 Burpee Over DB or KB

Goal: Sub 15 min

Bodyweight Version

3 Rounds

30 Plank to Squat

30 Burpees or Burpee Over Something

Goal: Sub 15 min

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