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
