CrossFit Bruin – CrossFit

Warm-up (No Measure)

Bike or Row 6xs:

–:20sec OFF

–:10sec ON

1x:

–10ea ***Lying Quad Stretch***

–10ea ***Lying Leg Swing***

–5ea ***Lying Leg Crossover***

–5 ***Roll Over V-Sit***

–5ea ***Spiderman***

Workout Prime 1x:

–:20sec Hard Bike or Row

–6 Low Box Jump (step down)

–:20sec Hard Bike or Row

–3 High Box Jump (step down)

Metcon (Time)

For time:

200/180 Bike Calories

Every 1:30 complete:

6 Box Jumps, 30/24 in

Goal: sub 20 mins