CrossFit Bruin – CrossFit

Warm-up (No Measure)

3xs:

–200m Run

–10 ***Spiderman Lunge + Rotation***

–5/5 ***Lateral Box Step-up***

–10 Alt. ***Kneeling Shoulder Tap***

–10 ***Scap Push-up***

Workout Prime 1x:

–:200m Run

–3/3 Alt. DB Box Step Up (workout weight)

–:200m Run

–3 Single Arm DB Push Press (right)

–3 Single Arm DB Push Press (left)

Metcon (Time)

2 rounds for time of:

Run, 400 m

20 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in

Run, 400 m

20 L/20 R Single Arm Dumbbell Push Press, 50/35 lbs

Goal: sub 15 mins