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
