062320

CrossFit Bruin – CrossFit

Warm-up (No Measure)

Bike or Row 6xs:

–:20sec Easy

–:10sec Hard

1-2xs:

–10 ***Sumo Inchworm***

–5ea ***Spiderman***

–5 ***Hop Up***

–5ea ***Thoracic Rotation***

Workout Prime 1x:

–6 No Push Burpees

–8/6 Cal Bike or Row

–6 Burpees

–8/6 Cal Bike or Row

Work to get your heart rate up with the workout prime and then take 2-3min before starting the workout to rest

Metcon (Time)

For time:

50 Burpees

50/40 Bike or Row Calories

Goal: sub 8 mins

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