CrossFit Bruin – CrossFit

Warm-up (No Measure)

3 mins of jogging, biking or rowing followed by…

4 rounds, not for time of:

10 steps, walking lunge

7 shoulder pass throughs, pvc pipe

1 Turkish get-up, R-arm

1 Turkish get-up, R-arm

*After the warm-up, start slowly increasing loading until you begin your working set.

Metcon (3 Rounds for weight)

Shoulder Press 1-1-1-1-1, using heaviest weight per set

Push Press 3-3-3-3-3, using heaviest weight per set

Push Jerk 5-5-5-5-5, using heaviest weight per set

Metcon (3 Rounds for time)


5 rounds, each round for time, of:

5 Dumbbell Shoulder Press, 50/35 lbs

6 Dumbbell Push Press, 50/35 lbs

7 Dumbbell Push Jerks, 50/35 lbs

Rest 3 mins between each round.

Body weight:

For quality:

50 Handstand Push-ups

Handstand, 2 mins

Handstand Push-ups- as strict as possible

Handstands- accumulate 1-2 mins

Metcon (No Measure)

Optional Successory

L-Sit 1x 120 secs

Accumulate 1-2 mins.

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