CrossFit Bruin – CrossFit

Warm-up (No Measure)

Choose 1:

1,000m Row

800m Run

2k Bike


10ea. Lying Leg Swing

10ea. Lying Leg Crossover

5 Roll Over V-Sit

10 Kneeling Shoulder Taps


8ea. Single Leg DB Deadlift

:20sec ea. Side Plank Hold

6 Push Ups

Metcon (No Measure)

Odd Object Strength

5 Sets

5 Deadlift with object of your choice

+ 50′ Farmers Carry


Dumbbell Floor Press x 10

Notes: Superset Movements and Rest as Needed Between Each Set

Metcon (No Measure)


Bodyweight Version

5 Rounds

10ea. Single Leg Deadlift

:45sec Alt. Bear Plank Hold

:20/:20sec ea. Side Plank + Reach Through

10 Pike Handstand Push Up

Metcon (No Measure)

Optional Accessory

3 Rounds for Quality

100′ Shuttle sprint

50′ Handstand Walk

Notes: Rest 2 min between rounds.

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