CrossFit Bruin – CrossFit

Warm-up (No Measure)

3 rounds, not for time of:

200 m shuttle sprint (2x 100 m, increase the pace each round)

8 air squats

8 stiff legged deadlifts, empty barbell

8 glute bridges (no weight or empty barbell)

6 Banded Goodmornings

4 broad jumps

Metcon (Time)

3 rounds for time of:

10 Deadlifts, 275/185 lbs

50 Double Unders

Goal: 4:30


3 rounds for time of:

10 Deadlifts, 185/135 lbs

50 Single Unders

Single Unders or Double Under Attempts, 45 secs

Metcon (Time)


3 rounds for time of:

30 Dumbbell Deadlifts, 50/35 lbs

50 Double Unders

Body Weight:

3 rounds for time of:

30 Glute Bridges

Run In-Place, 1 min

Glute Bridges- pause 2 secs at top

Run In-Place- try to get knees as high as possible

Metcon (No Measure)

Optional Successory:

Barbell Glute Bridge 10-10-10

Use the heaviest weight you can for each set.

Rest as needed between sets.

3×5-10 reps

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