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