041720

CrossFit Bruin – CrossFit

Warm-up (No Measure)

Row or Run 3xs:

:45sec Easy

:15sec Hard

2-3xs:

50 Single Unders

10 Samson Lunge

8/8 Single Arm DB Swing

6/6 Single Arm DB Push Press

Prime 1x:

5 Double DB Ground to OH (light weight)

10 Alt. DB Lunge (light weight)

25 Double Unders

3 Double DB Ground to OH (workout weight)

6 Alt DB Lunge (workout weight)

15 Double Unders

Metcon (Time)

10 Rounds

5 Double DB Ground to Overhead (50’s/35’s)

10 Aletrnating DB Lunge (50’s/35’s)

50 Double Under

Goal: Sub 15 min

Scaled Version

10 Rounds

5 Double DB Ground to Overhead (35’s/25’s)

10 Aletrnating DB Lunge (35’s/25’s)

50 Double Under OR 100 Singles

Goal: Sub 15 min

Metcon (Time)

AT HOME:

Bodyweight Version

10 Rounds

10 Hop Up

10 Alt. Lunges

50 Lateral Hops

Goal: Sub 15 min

Metcon (3 Rounds for reps)

Optional Successory

3 Rounds

Max Rep Strict Handstand Push Up

1 min Max Double Unders

1 min Rest

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