CrossFit Bruin – CrossFit

Warm-up (No Measure)

AMRAP 9min:

3 Jumping Pull Ups

6ea Spiderman

9ea Single Leg DB Deadlift

30 Plyo Skier

Prime 1x:

3 Pull-ups

6 Deadlift (light loading)

4 Box Jump to a Step Down

3 Pull-ups

3 Deadlift (workout weight)

3 Box Jump

Notes: Work through at a moderate pace.

Metcon (Time)

10 Rounds:

5 Pull-ups

10 Dumbell Deadlifts 50s/ 35’s

15 Box Jump Overs 30′”/ 24″

* If you don’t have a Pull-up bar do push-ups

Scaled version:

10 Rounds:

4 Pull-ups

8 Dumbell Deadlifts 35s/ 20’s

10 Box Jump Overs 20′”/ 16″

* If you don’t have a Pull-up bar do push-ups

Metcon (Time)

Bodyweight Version

10 Rounds:

12 Lunge, Lunge & Squat

18 Sit-Up

24 Lateral Skater

Metcon (No Measure)

Optional Successory:

Accumulate 5 mins of a plank position.

* You can switch your plank position from side to regular to the otherside. But the clock stops if you are resting .

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