052020

CrossFit Bruin – CrossFit

Warm-up (No Measure)

Bike or Row 3-5xs:

:45sec Easy

:15sec Hard

2xs:

10ea. Spiderman

10 Goblet Squat

:30sec Plank Hold

3ea. KB Front Rack Single Side Lunge

3-5ea. KB Push Press

Prime 1x:

10 BB Front Rack Lunge

5 BB Thruster

6 Front Rack Lunge (workout weight)

3 Thruster (workout weight)

Metcon (Time)

For Time

100 meter Front Rack Walking Lunge (135/95)

Goal: Sub 15 min

Notes: Every 10 steps complete 3 Thrusters

Scaled Version

For Time

50 meter Front Rack Walking Lunge (85/55)

Goal: Sub 15 min

Notes: Every 10 steps complete 3 Thrusters

Metcon (Time)

AT HOME:

Minimal Gear

For Time

100 meter DB Front Rack Walking Lunge (50’s/35’s)

Goal: Sub 15 min

Notes: Every 10 steps complete 3 Thrusters

Bodyweight Version

For Time

400m Walking Lunge

Notes: Every 50 meters do 8 squat jumps.

Metcon (No Measure)

Opitonal Successory

3 Rounds

20 Russian Swings (53/35)

15 Box Jump (24/20)

Notes: Rest 2-3 min between rounds.

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