051620

CrossFit Bruin – CrossFit

Warm-up (No Measure)

2 Rounds:

10 Sumo Inchworm

10ea Kneeling Shoulder Taps

10 Scap Push-ups

15 Banded Good Mornings

5 Broad Jumps

Metcon (Time)

50-35-20 reps, for time of:

Kettlebell Swing, 53/35 lbs

Box Jump Over, 24/20 in

Burpee

Goal: sub 20 mins

Scaled Version:

35-20-15: Kettlebell Swings, Box Jump Overs and Burpees

35-20-15 reps, for time of:

Kettlebell Swing, 53/35 lbs

Box Jump Over, 24/20 in

Burpee

Goal: sub 20 mins

Metcon (Time)

AT HOME:

Bodyweight Version:

For time:

50 Sit-ups

100 Alternating High Knees

50 Burpees

35 Sit-ups

70 Alternating High Knees

35 Burpees

20 Sit-ups

40 Alternating High Knees

20 Burpees

Metcon (Weight)

Optional Succsessory:

Back Squat 9-6-3

Use the heaviest weight you can for each set.

Rest as needed between sets.

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