042420

CrossFit Bruin – CrossFit

Warm-up (No Measure)

Choose 1:

400m Run

500m Row

1k Bike

1x:

10ea Lying Leg Swing

10ea Lying Crossover

5 Roll Over V-Sit

10ea RDL + Bent Over Row + Front Squat + Strict Press

Prime 1-2xs:

30 High Knees

30 Buttkickers

100m Run

1x BB Big Clean Complex

Metcon (Time)

4 Rounds

1 Big Clean Complex (135/95) (High Hang Clean, Hang Clean, Full Clean, Push Press, High Hang Clean, Hang Clean, Full Clean, Push Jerk, High Hang Clean, Hang Clean, Full Clean, Split Jerk)

Run 400 meters

Scaled Version

4 Rounds

9 Hang Squat Clean + Push Jerk (115/75)

Run 400 meters

Metcon (Time)

AT HOME:

Minimal Gear

4 Rounds

1 Big Clean DB Complex (50’s/35’s) (High Hang Clean, Hang Clean, Full Clean, Push Press, High Hang Clean, Hang Clean, Full Clean, Push Jerk, High Hang Clean, Hang Clean, Full Clean, Split Jerk)

Run 400 meters

Bodyweight Version

4 Rounds

4 Progressive Burpee Complex

Run 400m

Metcon (No Measure)

Optional Successory

EMOM 6 min

5 Ring Muscle Up

Notes: Start with strict if you can and go to kipping if needed.

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