051120

CrossFit Bruin – CrossFit

Warm-up (No Measure)

Warm-up:

3 rounds, not for time of:

1 min of jogging, biking or rowing

5 squats (squat therapy style)

5 pass throughs with pvc pipe

5 toes-to-bars, knees-to-elbows, GHD, or AbMat sit-ups

5 overhead squats, empty barbell (3 secs descending & 3 secs up)

5 ring rows or pull-ups

Metcon (Time)

RX’d:

7 rounds for time of:

3 Overhead Squats, 75% 1RM

9 Strict Pull-ups

Scaled:

7 rounds for time of:

3 Overhead Squats, 60% 1RM

7 Ring Rows

Metcon (Time)

AT HOME:

Limited Equipment:

6 rounds for time of:

R Arm Dumbbell Overhead Lunge, 50/35 lbs, 5 m

5 Strict Pull-ups

L Arm Dumbbell Overhead Lunge, 50/35 lbs, 5 m

5 Strict Pull-ups

No Equipment:

4 rounds for quality of:

60 Air Squats

Handstand Hold, 30 secs

Metcon (No Measure)

Optional Successory

Overhead Carry 1-1-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

Specify distance in notes.

3x 100 ft

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