050420

CrossFit Bruin – CrossFit

Warm-up (No Measure)

3 rounds, not for time of:

1 min of jogging, biking or rowing

10 steps, walking lunge

10 jumping jacks

10 shoulder pass throughs, pvc pipe

7 hollow rocks or sit-ups

5 pull-ups or ring rows

Metcon (Time)

RX’d – Individual:

21-15-9: Box Jumps, Chest-to-bar Pull-ups and V-ups

21-15-9 reps, for time of:

Box Jump, 24/20 in

Chest-to-bar Pull-up

V-up

Goal : 8mins

RX’d – Partner:

3 RFT: Box Jumps, Chest-to-bar Pull-ups and V-ups

Teams of 2

3 rounds for time of:

Partner A:

15 Box Jumps, 24/20 in

15 Chest-to-bar Pull-ups

15 V-ups

Partner B:

15 Box Jumps, 24/20 in

15 Chest-to-bar Pull-ups

15 V-ups

Goal:14mins

Scaled – Individual:

15-12-9: Box Step-ups, Pull-ups and AbMat Sit-ups

15-12-9 reps, for time of:

Box Step-up, 20/12 in

Pull-up

AbMat Sit-up

*Pull-ups or Ring Rows

Scaled – Partner:

3 RFT: Box Step-ups, Pull-ups and AbMat Sit-ups

Teams of 2

3 rounds for time of:

Partner A:

12 Box Step-ups, 20/12 in

12 Pull-ups

12 AbMat Sit-ups

Partner B:

12 Box Step-ups, 20/12 in

12 Pull-ups

12 AbMat Sit-ups

*Pull-ups or Ring Rows

Metcon (Time)

AT HOME:

Limited Equipment – Individual:

21-15-9: Tuck Jumps, Chest-to-bar Pull-ups and V-ups

21-15-9 reps, for time of:

Tuck Jump

Chest-to-bar Pull-up

V-up

Limited Equipment – Partner:

3 RFT: Tuck Jumps, Chest-to-bar Pull-ups and V-ups

Teams of 2

3 rounds for time of:

Partner A:

15 Tuck Jumps

15 Chest-to-bar Pull-ups

15 V-ups

Partner B:

15 Tuck Jumps

15 Chest-to-bar Pull-ups

15 V-ups

Body Weight:

21-15-12-9: Tuck Jumps and V-ups

21-15-12-9 reps, for time of:

Tuck Jump

V-up

Metcon (No Measure)

Successory Work:

Single Arm Dumbbell Row : 12-12-12-12

Single Arm Dumbbell Row 12-12-12-12

Use the heaviest weight you can for each set.

Rest as needed between sets.

3-4×8-12 reps per arm

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