052220

CrossFit Bruin – CrossFit

Warm-up (No Measure)

Row 1x:

1min @ 22 SPM

:30sec @ 26 SPM

:30sec @ 28 SPM

:30sec @ 30 SPM

:30sec @ 28 SPM

:30sec @ 26 SPM

1min @ 22 SPM

Notes: SPM = Strokes per minute. Spend the designated time focusing on consistency at that SPM.

1x:

10 Sumo Inchworm

10ea. Step Up + Rotation

10 Straight Leg Sit Up

10 Bootstrappers

Prime 3-4xs:

:10sec Hard Row

:20sec Easy Row

Metcon (5 Rounds for time)

Row

5 x 500 meters

Notes: Rest 2 min between efforts

Scaled Version

5 x 2 min Row for max distance

Notes: Rest 2 min between efforts.

Metcon (5 Rounds for time)

AT HOME:

Minimal Gear

5 x 400 meter Run

Notes: Rest 2 min between efforts.

Bodyweight Version

5 x 400 meter Run

Notes: Rest 2 min between efforts.

Metcon (No Measure)

Optional Successory

For Quality

30 T2B

30 HSPU

30 T2B

Leave a Reply

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close