CrossFit Bruin – CrossFit
Warm-up (No Measure)
Choose 1:
500m Row
1k Bike
400m Run
2xs:
5 Inchworm + Push Up
5ea Lateral Lunge
10 Scap Push Ups
5 Push Ups
5 Lunge, Lunge, Squat
Burgener Clean 1x 2-5ea:
5 Down & Up
5 Down & High Pull
5 Down & Muscle Clean
5 Clean Drop
2 High Hang Power Clean
2 Hang Power Clean
2 Power Clean
Metcon (Time)
Flow Workout
800 meter Run
20-30 Deadlift (45/35)
20-30 Hang Power Clean
20-30 Press
50 Cal Bike
20-30 Back Squat (45/35)
20-30 Barbell Row
20-30 Alternating Split Jerk
50 Cal Row
20-30 Reverse Lunge (45/35)
20-30 Hang Power Snatch
20-30 Floor Press
Notes: All movements to be done with an empty barbell. Focus is on quality of movement and recovery.
