CrossFit Bruin – CrossFit

Warm-up (No Measure)

2-3xs:

–50 Single Unders

–5 ***Inchworm + Push-up***

–5ea ***Samson Lunge***

–5ea ***Single Arm KB Swing***

–5ea KB Strict Press or KB Push Press

–5-8 ***Kip Swing***

Workout Prime 1x:

–6 Alt. Goblet Step-up (light weight)

–6 Alt. KB Snatch (light weight)

–6 ***Kipping Leg Raise***

–20 Double Unders

–4 Alt. Goblet Step-up (workout weight)

–4 Alt. KB Snatch (workout weight)

–4 T2B

–10 Double Unders

Metcon (AMRAP – Rounds)

Complete as many rounds as possible in 15 mins of:

16 Alternating Goblet Box Step-ups, 53/35 lbs, 24/20 in

8 L/8 R Kettlebell Snatches, 53/35 lbs

12 Toes-to-bars

50 Double Unders

Goal: 4+ rounds

Scaled Version:

Complete as many rounds as possible in 15 mins of:

16 Alternating Goblet Box Step-ups, 35/20 lbs, 24/20 in

8 L/8 R Dumbbell Hang Snatches, 35/20 lbs

12 Hanging Knee Raises

70 Single Unders

70 Single Unders or Double Under Practice, 45 secs

Goal: 4+ rounds