CrossFit Bruin – CrossFit
Warm-up (No Measure)
Bike, Row or Run
3-5min @ easy pace
1x:
10ea Lying Leg Swing
10ea Lying Leg Crossover
5 Roll Over V-Sit
5ea High Knee Tuck + Lunge & Rotate
2xs:
10 Straight Leg Sit Up
10 Romanian Deadlift
10 Bent Over Row
3-5 Strict Pull Up or Ring Row
Workout Prime 1x:
6 Kip Swing
4 T2B or Kipping Knee Raise
6 Deadlift @ light to moderate load
1 Rope Climb or Practice
6 Deadlift @ workout weight
1 Rope Climb or Practice
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 min
12 T2B
6 Deadlift (225/155)
1 Rope Climb
Goal: 6+ Rounds
Scaled Version
AMRAP 12 min
12 Laying Leg Raise
6 Deadlift (155/105)
3 Lay to Stand Rope Climb
Goal: 6+ Rounds
